Monday, October 15

STRENGTH
Back Squat*
6-6-6-6

*Strength should be done POST-WORKOUT today. Building every set to heavy 6.

WORKOUT
5 ROUNDS FOR TIME
30 Slam Balls (30/20) (20/10)
20 Alt. Slam Ball Lunges
*Bear Hug Hold


(15:00 Hard Cap)

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Tuesday, October 16

SKILL SESSION
ON A 12:00 RUNNING CLOCK
Muscle-up Drills and Scaling Review

*Jumping Ring or Bar Muscle-up
*Jumping C2B Pull-up

WORKOUT
EMOM x 20 MINUTES
Odd - 10 Hang Power Cleans (115/75) (95/65)
Even - 3 Ring Muscle-up + 10 Hand Release Push-ups

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Wednesday, October 17

WORKOUT
4 SETS
AGAINST A 3:00 CLOCK
200m Run
50 Double Unders
In remainder of time...
Max Thrusters (95/65) (75/55)
-Rest 1:30 between sets-

COOL DOWN
AMRAP x 10 MINUTES
FOR QUALITY
5/5 Windmills
5/5 Single Leg RDL
:30 Bar Hang
1:00 Deadbugs

*Use a moderate load for Windmill / RDL

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Thursday, October 18

EXTENDED WARM-UP
EMOM x 8 MINUTES
Odd - Row 200/175m*
Even - Plank on Elbows

*Stroke rate should be at 20 or less.

WORKOUT
4 ROUNDS FOR TIME
25/20 Calorie Bike
25 Kettlebell Swing (53/35) (35/26)
25 Sit-ups

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Friday, October 19

EXTENDED WARM-UP
3 SETS
5 Push Press
5 Deadlifts
5 Box Jumps

*Set 1 - Warm-up weight/ low box
Set 2 - Workout weight/ workout height box
Set 3 - Heavier than workout weight/ higher box

WORKOUT
OPEN 13.2
AMRAP x 10 MINUTES
5 Shoulder to OH (115/75) (95/65)
10 Deadlifts
15 Box Jumps (24"/20")

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Saturday, October 20

PARTNER WORKOUT
FOR TIME
100/80 Calorie Row
80 DB Front Squats (50/35) (30/20)
60 Burpees
40 T2B
20 Strict HSPU

*Teams of 2, split reps any way

FINISHER
100 Partner Leg Throws
100 MB Russian Twists
*Switch every 10 reps

*Not for Time, with partner

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Monday, October 8

EXTENDED WARM-UP
3 SETS
1 Power Clean
1 Front Squat
1 High Hang Squat Clean

*Light loading to start. Build to workout weight by third set.

WORKOUT
3 SETS
START A SET EVERY 6:00
400m Run
12 Burpee Over Bar
9 Squat Clean (155/105) | (115/75)

*Record time for all three sets.

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Tuesday, October 9

STRENGTH
SPLIT JERK
5-4-3-3-3

*Goal of this session is to get comfortable in proper split landing position / recovery.

WORKOUT
7 ROUNDS FOR TIME
40 Double Unders
10 Shoulder to OH (115/85) | (95/65)

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NCFIT
Wednesday, October 10

WORKOUT
FOR TIME
21-15-9
Pull-up
Deadlifts (225/155) | (185/125)
-No Rest-
15-12-9
Bar Muscle-up
Deadlifts (225/155) | (185/125)


*Scale rep scheme in first couple to 15-12-9 and then 12-9-6 in second couplet if needed

FINISHER
2 ROUNDS
20 Tuck-ups
:30 Hollow Hold
20 Ab Mat Sit-ups
:30 Plank
-Rest as Needed-

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NCFIT
Thursday, October 11

STRENGTH
2 ROUNDS FOR QUALITY
10 Single Arm Strict Press (each arm)
10 KB Upright Row (heavy)
10 Strict Dips
10 Single Arm RIng Rows (each arm)

WORKOUT
AMRAP x 15 MINUTES
20 Air Squats
15 Wall Ball (20/14)
10/8 Calorie Bike

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NCFIT
Friday, October 12

STRENGTH
EMOM x 12 MINUTES
Min 1-4 - 5 Hang Power Snatch
Min 5-8 - 3 Hang Power Snatch
Min 9-12 - 1 Hang Power Snatch

*Add weight every 4:00

WORKOUT
4 ROUNDS FOR TIME
30 Alternating Lunges
25 Push-ups
15 Knee 2 Elbow

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NCFIT
Saturday, October 13

WORKOUT
FOR TIME
1000m Row
30 DB Step-Overs (50/35) | (35/25) (20"")
800m Run
30 DB Step-Overs
1000m Row

COOL DOWN
1 Minute Couch Stretch (each leg)
1 Minute Banded Hamstring (each leg)
1 Minute Banded Shoulder Distraction (each arm)

*Save 10 minutes for this

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NCFIT
Sunday, October 14

WORKOUT
EMOM x 30 MINUTES
AT MODERATE EFFORT
MIn 1 - :45 Calorie Bike
Min 2 - 15 KB Swings (53/35) | (35/26)
Min 3 - :30 Alternating Single Leg V-ups
Min 4 - :45 Right Side Plank
Min 5 - :45 Left Side Plank

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