Monday, June 18th

STRENGTH
EVERY 2:00 x 6 SETS
1 Clean DL + 1 Hang Power Clean + Hang Squat Clean + Front Squat
*Same weight across for all sets, heavy

WORKOUT
"Nasty Girls"
FOR TIME
3 Rounds
50 Air Squats
7 Ring Muscle Up
10 Hang Power Cleans (135/95)

(15:00 hard cap)

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NCFIT
Tuesday, June 19th

SKILL
PUSH JERK
8:00 to build to workout weight

WORKOUT
EMOM x 21 MINUTES
Min 1 -- Bike for Max Cals :45
Min 2 -- 2-3 Rope Climbs or 7-10 Strict Pull-ups
Min 3 -- 5 Push Jerk (185/125)

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NCFIT
Wednesday, June 20th

STRENGTH
5 SETS FOR LOAD
14 Alt. KB Reverse Lunges
(Front Rack Hold, heavy)
-rest 1 minute between sets-

WORKOUT
AMRAP x 8 MINUTES
30 Double Unders
15 KB Swings (53/35)
*Top of every minute 5 burpees, workout starts with 5 burpees.

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Thursday, June 21st

WORKOUT
NOT FOR TIME
5 ROUNDS
20/15 Calorie Row
4 Alt. DB TGU (50/35)
14 Alt. Plate OH Step-ups (25/15 | 24"/20")
1:00 Ring FLR
-:30 walking or biking rest-

*Workout is specifically NFT. We are prioritizing intentional, quality movement above all else today. Leave about 35:00 for completion.

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NCFIT
Friday, June 22nd

STRENGTH
DEADLIFT
5-3-1-2-1
*In between sets perform 5 Seated DB Strict Press (as heavy as possible)

WORKOUT
FOR TIME
21-15-12-9
Power Snatch (95/65)
Box Jump (24/20)
Pull-up

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NCFIT
Saturday, June 23rd

WORKOUT (PARTNER CHIPPER)
FOR TIME
50 Cal Bike (25/25)
100 Synchro Wall Ball (20/14)
100 Synchro Sit-ups
100 Synchro Burpees
50 Cal Row (25/25)

*Cals must be split 25/25, all synchro movements are done together, in unison for 100 reps total (100 reps each at same time)

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NCFIT
Sunday, June 24th

WORKOUT
AMRAP x 15 MINUTES
21 Sumo Deadlift High Pull (115/75)
400m Run

FINISHER
3 SETS
15 Push-ups
:30 Side Plank
:30 Tuck-ups
:30 Side Plank
:30 Tuck Hold
-rest as needed-

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NCFIT