Monday, August 20th

STRENGTH
EMOM x 10 MINUTES
2 Hang Squat Clean + 1 Front Squat
Build to a Heavy Set of Complex

WORKOUT
AMRAP x 10 MINUTES
200m Run
8 Hang Squat Cleans (95/65)

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Tuesday, August 21st

SKILL/EXTENDED WARM UP
3 SETS FOR QUALITY
1:00 H.S. Hold or Partner H.S. Balance
1:00 High Single Leg Step-ups or Pistols
:30 Hollow Hold
:30 Superman (arch hold)
-Rest 1:00-

WORKOUT
7 ROUNDS FOR TIME
12/10 Calorie Bike
10 Box Jumps (24”/20”)
100’ KB FR Walk (53/35)

(18:00 Hard Cap)

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Thursday, August 23rd

STRENGTH
4 SETS
10 Supinated Bent Over Barbell Rows
(Reverse Grip)
+
5/5 Half Kneeling KB Press (30X1)

WORKOUT
3 SETS
3:00 Max Meter Row
-Rest :30-
AMRAP x 3 Minutes
3 DB Clean & Jerk (50/35)
6 T2B
-Rest :30-

*Same score each set

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Friday, August 24th

WORKOUT
“Barbara”
Five rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

*Rest precisely 3:00 between each round

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Saturday, August 25th

WORKOUT
AMRAP x 30 MINUTES
(@ Moderate Effort)
400m Run
15 Up/Down + Step-ups (24”/20”)
50 Double Unders
50’ DBL OH KB Carry (35/26)
:30 Side Plank from Elbows on each side

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NCFIT
Sunday, August 26th

STRENGTH
ON A 10:00 RUNNING CLOCK
Build Quickly to a TNG Set of 5 Deadlift

WORKOUT
3 ROUNDS FOR TIME
21 Calorie Bike
15 Deadlifts (115/75)
15 Push Press

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NCFIT
Monday, August 13th

WORKOUT
FOR TIME
2 ROUNDS FOR TIME
1000m Row
30 T2B
30 Box Jump Overs (24”/20”)
400m Run

(25:00 Hard Cap)

SKILL
NOT FOR TIME
10:00 Muscle-Up Skill Development

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NCFIT
Tuesday, August 14th

STRENGTH
AGAINST A 15:00 CLOCK
Build to a 3 Rep Max Front Squat

-REST AS NEEDED-

AGAINST A 12:00 CLOCK
Build to a 1 Rep Max Push Press

FINISHER
3 SETS, EACH FOR TIME
20 Cal Bike
10/10 Step-Back Lunges
1:00 Plank Hold
-Rest :30-

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NCFIT
Wednesday, August 15th

WORKOUT
EMOM x 20 MINUTES
Minute 1 -- 10 Sumo DL High Pull (75/55) + Max Burpees for Remainder of Minute.

Minute 2 -- 10 Hang Clean (75/55) + Max Burpees for Remainder of Minute

Minute 3 -- 10 Hang Snatch (75/55) + Max Burpee for Remainder of Minute

Minute 4 -- Rest Full Minute

*Score is total Burpees

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NCFIT
Thursday, August 16th

WORKOUT
FOR TIME
In Tabata Format Complete…(:20 on/:10 off)

30 Back Squat (155/105) (3:00 Cap)
-:30 Transition-
60 Pull-ups (4:00 Min Cap)
-:30 Transition-
80 Wall Balls (20/14) (5:00 min Cap)
-:30 Transition-
200 Double Unders (6:00 min Cap)

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NCFIT
Friday, August 17th

STRENGTH
3 SETS
8 Deadlift (30X1)

*Super set with...
8 Bench Press (30X1)
(If no bench, sub DB Floor Press)

WORKOUT
AMRAP x 9 MINUTES
16 KB Deadlifts (53/35)
12 HR Push-ups
8 Double Russian KB Swings

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NCFIT
Sunday, August 19th

WORKOUT
PARTNER WORKOUT
FOR TIME
100 Calorie Row (Alt. Every 25 Cals)
-into-
3 ROUNDS
50 K2E
50 Plate Ground to OH (45/35)
-into-
100 Calorie Row (Alt. Every 25 Cals)

*In 3 Rounds, 1 Partner works while Partner 2 holds plank. Split reps any way.

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NCFIT