1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
1:00 Max Cal Row
1:00 Recovery
1:00 Max Cal Row
STATION 2
1:00 Max Double Unders
1:00 Max Lunges
1:00 Max Double Unders
STATION 3
1:00 Max Cal Row
1:00 Recovery
1:00 Max Cal Row
STATION 4
1:00 Max Double Unders
1:00 Max Lunges
1:00 Max Double Unders
1. ON A 12:00 RUNNING CLOCK…
Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.
(No Measure)
2. EMOM x 12 MINUTES
MIN 1 – Goat Movement 1 (Gymnastics)
MIN 2 – Goat Movement 2 (Skill)
*Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout.
(No Measure)
1 ROUND (5-6 min)
1:00 Row (Start EZ, increase pace every :15)
10 Bootstraps
5/5 Single DB Sumo DL
:20 Jump Rope (High Single Unders)
2 ROUNDS
1:00 Row (Start 70%, increase pace every :15)
10 Wide Stance BB Goodmorning
5/5 Single DB Hang Power Clean
:20 Jump Rope (Double Under Scale*)
*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*
*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.
(Score is Load)
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders
*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.
(Score is Rounds + Reps)
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)
*Crossbody – swing leg w/ band across to opposite side.
(No Measure)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate — heavier than previous week. Goal is speed and accuracy.
SNATCH COMPLEX
5 SETS
1 Pausing Squat Snatch (Pause Below Knee on 1st Pull)
+
1 Below the Knee Squat Snatch
+
1 Squat Snatch
*Start light-moderate and build to moderate set with perfect mechanics.
-Rest as Needed b/t Sets-
(Score is Load)
4 Rounds Not For Time:
5-10 Strict Pull Ups [Rx+ add in Muscle Ups or Muscle Up Drills]
10 Supinated Barbell Bent Over Rows
15 GHD Sit Ups
2 Rope Climbs
Home Version:
4 Rounds
20 Bent Over Rows (with a backpack/jugs/dumbbells/ any weighted object)
20 Straight Leg Sit Ups
1:00 Flutter Kicks
5-10-15-20-15-10-5
Toes to Bar
Power Snatch (75/53)
Home Version
Same Rep Scheme:
V-Ups
Jumping Lunges (jump high!!!)
-After each full round, do 5 “walk outs” with a push up.
TABATA 8 ROUNDS (:20 ON // :10 OFF)
MVMT 1 – Jump Rope // 2nd Round – Double-Unders
MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10)
MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height
MVMT 4 – Up Downs // 2nd Round – Burpees
EMOM x 9 MINUTES
MIN 1 – :40 MAX Double-Unders
MIN 2 – 10 DB Front Rack Alt. Step-Ups
MIN 3 – 14 Box Jumps
-2:00 Rest-
AMRAP x 3 MINUTES
MAX Burpees
(Score is Total Number of Burpees)
***HOME VERSION***
EMOM x 9 MINUTES
MIN 1 – :40 MAX Jump Rope or Mountain Climbers
MIN 2 – 10 Backpack Front Rack Lunges
MIN 3 – 14 Jump Squats w/ Backpack
-2:00 Rest-
AMRAP x 3 MINUTES
MAX Burpees
(Score is Total Number of Burpees)
FOR QUALITY*
50 (Weighted) Sit-Ups
50 Hollow Rocks
*Break up the movements in any order and any rep scheme.
(No Measure)
AMRAP x 2 MINUTES
20 Jumping Jacks
8 Box Step-ups
-:30 Rest-
AMRAP x 2 MINUTES
20 Mountain Climbers
10 Russian KBS
-:30 Rest-
AMRAP x 2 MINUTES
5 Box Jumps
10 Air Squats
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Front Squat
(Score is Weight)
AMRAP x 12 MINUTES
5 Front Squats (185/125)|(135/95)
7 Box Jumps (30/24)
10 KB Swings (70/53)|(53/35)
(Score is Rounds + Reps)
*New NCFIT Classic Workout
5 minute AMRAP
50 jumping jacks
40 mountain climbers
30 Hip Bridges
20 Squats
10 Up Downs (No Push Up Burpees
REST 1 MINUTE
Tabata Plank –
20 seconds on/10 seconds off
8 Rounds
If you’d like to spice it up, try 1 arm or 1 leg or 1 arm & leg off of the ground
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3?si=HvDPNiVQT5SASsSzmzooyA
15 Goblet or Air Squats w/ 1 sec pause in the bottom
One set every 90 seconds
5 Rounds:
3 Minute AMRAP
-Run 200 meters or 30 to 50 double unders – or 60 -100 single unders – or 50 speed jacks -or- 100 mountain climbers
-15 KB or DB Swings or 20 Plank Knee to Elbows or 15 Plyo Jumps
-Max Air Squats to 2:30
-Rest to 3 minutes
RX+ Jump Squats
Alternating Tabata
20 seconds on, 10 seconds off!
Bicycle Crunches
V Hold or Hollow Hold
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Plank
:30 Mountain Climbers
STATION 2
1:00 Bar Hang
:30 Ring Rows
STATION 3
1:00 Hollow Hold
:30 Tuck-Ups
STATION 4
1:00 Medball Overhead Hold
:30 Wall Balls
1. 2 SETS
1 Mile Run
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
2. NOT FOR TIME
1 Mile Jog (EZ Pace)
(No Measure)
GENERAL WARM-UP
400m Team Run! Get to know 3 people’s names and 1 fact about each person!
Into…
2 ROUNDS — Quality Burpee “Cindy” (no rushing!)
5 Burpees
10 H-R Push-Ups
15 Air Squats
BARBELL WARM-UP (perform with PVC or Barbell)
2 SETS (call the reps quickly for your athletes)
7 Deadlift
7 Hang Muscle Clean
14 Alt. Elbow Punches (7 each side)
-Quick Rest-
7 Front Squats
7 Wide Grip Presses (behind Neck)
7 Hang Muscle Snatch
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
Goal for Tommy Mac is to try to go unbroken on everything except the Power Snatch. Can you beat your first round time going through round 2?
(No Measure)
8 Min. Bodyweight Flow
-400m run/row/jog/bike buy-in
then:
10 Jumping Jacks
5 Pushups to Down Dog
:20 Pigeon Per Side
:20 Lizard Per Side
5 Wide Leg Squats
5 Medium Leg Squats
5 Narrow Leg Squats
50-60-70×4
Wave 1: 80×3 – 85×2 – 90×1
Wave 2: 80×3 – 85×2
-Home Version-
Tabata Bottom-to-bottom squats.
:20 on, :10 off air squats for 8 rounds. During the 10 second rest, you sit in the bottom of the squat.
6 Minute AMRAP
8 Thrusters (115/83)
50 Double Unders
Go hard!!!!!!!!!!! LET’S GO!!!!!! CROSSFIT!!!!
–At Home Version–
6 Minute AMRAP
8 Burpees w/ a HIGH JUMP
50 line hops (hop laterally over a line back and forth).
If you go super hard on this, it’ll do the trick 🙂
2 ROUNDS (2:00 CAP)
20 Jumping Jacks
8 Bodyweight Goodmornings
:20 Tuck Hold
Into …
2 ROUNDS (2:30 CAP)
:45 Row (increase pace 2nd round)
10 Air Squats (32X1)*
8 Push-Ups
6 Ring Rows
*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!
3 SETS
250m Row
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Ring Rows
-Rest 1:00 b/t Sets-
-17:00 Hard Cap-
(Score is Time Each Set)
***HOME VERSION***
3 SETS
25 Backpack Cleans
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Backpack Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Time Each Set)