Monday, April 16th

STRENGTH
5 Sets
:30 L-sit Hold
-Rest :30-
:30 Flutter Kicks
-Rest :60

WORKOUT
For time (with a partner)
3 rounds
100 Single Unders
20 Hanging Knee Raises
Into
2 rounds
50 Lunges
20 Burpees
Into
60 DB Cleans (45/35)


*Partition Work as Needed
 

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NCFIT
Tuesday, April 17th

STRENGTH
5 Sets
3 Front Squats

-Rest :90 between sets-

WORKOUT
AMRAP x 9 Minutes
4 Front Squats (115/75)
8 Ring Rows
12 Box Jump overs (24/20)
16 Slam Balls
 

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NCFIT
Thursday, April 19th

STRENGTH
5 Sets
5 Deadlifts (21x1)

-Rest :90 Between sets-

WORKOUT
3 Rounds
10 Deadlifts (155/105)
20 Kettlebell Swings (53/35)

Into
500m Row for time
 

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NCFIT
Friday, April 20th

STRENGTH
8 Min Alternating Tabata
Empty Barbell Curls
Overhead Tricep Extensions

WORKOUT
5 Rounds
:60 Single Unders
:45 Row
:30 Burpee
:15 Bike Sprint

:60 Recovery Between Rounds
 

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NCFIT
Saturday, April 21st

STRENGTH
Every :90 x 6 Sets
6/6 Single Arm Dumbbell Bent over Rows

*Even loading across all sets

WORKOUT
AMRAP x 12 Minutes
40/35 Cal Row
50 Dumbbell Shoulder to Overhead (35/25)
60 Sit-ups
70 Air Squats
 

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NCFIT