Monday, April 16th

STRENGTH
BACK SQUAT
Build to a moderate-heavy 5 rep in 10 Minutes

Then....

BACK SQUAT
5x3 (Tempo 13X1)
*Use same weight as heavy 5

WORKOUT
FOR TIME
45-30-15
Wall Ball (20/14)
30-20-10
Pull-up

*Time Cap 12 Minutes
 

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NCFIT
Wednesday, April 18th

STRENGTH
3 SETS
Bent Over Barbell Row
8 Reps @ 20X2
-rest 15 seconds-
Chin-up Grip Pull-ups
10 Reps
-rest 15 seconds-

WORKOUT
7 SETS @ 85% Effort
30 second Bike
-30 second rest-
30 second Double Unders
-30 second rest-
30 second Burpees
-30 second rest-

*Repeatable scores every round
 

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NCFIT
Thursday, April 19th

WORKOUT
FRONT SQUAT
15 minutes to find a 3 rep Max Front Squat

-rest as needed-

PUSH PRESS
10 minutes to find a 1 rep MAX Push Press

FINISHER
EMOM x 9 MINUTES
Minute 1: Max Effort Air Squat
Minute 2: Max Effort Plank
Minute 3: Max Effort Push-up
 

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NCFIT
Friday, April 20th

WORKOUT
AMRAP x 4 MINUTES
10 Box Jumps (24/20)
10 DB Front Rack (or suitcase) Lunges (35/20)
10 Toes to Bar
-rest 2 minutes-


AMRAP x 4 MINUTES
8 Box Jumps
8 DB Lunges (35/20)
8 Toes to Bar
-rest 2 minutes-


AMRAP x 4 MINUTES
6 Box Jumps
6 DB Lunges (35/20)
6 Toes to Bar
 

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NCFIT
Saturday, April 21st

WORKOUT
“AVA”
7 ROUNDS EACH FOR TIME
400m Run
21 G2O (95/65)
-rest 2:53 between rounds-

*Workout can be scaled to 4,5, or 6 rounds as needed.
 

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NCFIT
Sunday, April 22nd

WORKOUT
AMRAP x 30 MINUTES
3 Minute Assault Bike @ 50%
20 Step-ups
10 KB Swings (35/26)
5 Wall Walks
3 Minute Row @ 50%
50 ft OH Walk Right Arm (KB or DB)
50 ft OH Walk Left Arm
1:00 Hollow Hold
 

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NCFIT