2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
500m Row
(rest remainder)
STATION 2
EMOM
15 Push-ups
STATION 3
AMRAP
5 Sit-ups
10 Air Squats
No Additional Conditioning. Hit the “”20/20 Experience”” workout with the class! Consider the additional “scale-ups”…
Box Jumps –> Box Jump Overs or 30″/24″
Push Press –> Any Variety of Shoulder 2 OH 135/95
2 ROUNDS
10 Alt Box Step up
5/5 DB Strict Press
1:00 Alt. Deadbugs
THEN…
2 ROUNDS
8 Box Jump + Step Down
8/8 DB Push Press *Non-working hand holds DB at shoulder
1:00 Alt. Bird Dogs
THEN…
2 ROUNDS
10 Box Jumps *Fast
10 DB Push Press
1:00 Plank Hold
AMRAP x 20 MINUTES*
20 Box Jumps (24/20)
20 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups
**New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.
(Score is Rounds + Reps)
FOR RECOVERY
2:00 Calf/Achilles Smash on Barbell (L)
2:00 Calf/Achilles Smash on Barbell (R)
(No Measure)
No Additional Strength. Enjoy the class workout!
1 ROUND
:30 Single Unders
10 Wall Ball FR Lunges
6 Up-Downs
1 ROUND
:30 Power Jumps
10 Wall Ball Air Squats
6 Up-Downs
1 ROUND
:30 Fast Wrist Single Unders
10 Wall Ball Thrusters
6 Up-Downs
1 ROUND
:30 Double Unders
8 Wall Balls
:30 Double Unders
EMOM x 6 MINUTES*
MIN 1 – 8 Front Squats
MIN 2 – :40 Double Unders
*Build up to and past workout weight.
(Score is Weight)
AMRAP x 19 MINUTES
19 Wall Balls (20/14)
33 Double Unders
19 Up-Downs
33 Double Unders
19 Front Squats (75/55)
33 Double Unders
*New Benchmark
(Score is Rounds + Reps)
2 ROUNDS
6 Alt Box Step up
6 Russian KB Swings
20 Alt. Deadbugs
THEN…
2 ROUNDS
6 Box Jump + Step Down
6 American or Russian Swings
20 Alt. Bird Dogs
THEN…
2 ROUNDS
6 Box Jumps *WOD pace
6 KB Swings – WOD standard (A or R)
1:00 Plank Hold
AMRAP x 20 MINUTES*
20 Box Jumps or Step Ups (24/20)
20 KB Swings (53/35)|(35/26)
20 Butterfly Sit Ups
**New Classic Workout– Classics are workouts dreamt up by the Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.
(Score is Rounds + Reps)
FOR RECOVERY
2:00 Calf/Achilles Stretch
2:00 Hamstring Stretch
(No Measure)
2 ROUNDS
10 Up-Downs
6/6 Single Arm Ring Row
31 Single-Unders
8 Med. Ball Front Squats
8 Med. Ball Push Press to a target
AMRAP x 12 MINUTES**
12 Ring Rows
31 Double-Unders
19 Wall Balls
**New Benchmark Workout
**Every minute on the minute, including 3-2-1 GO, perform 5 burpees
(Score is Rounds + Reps)
3 Rounds:
30 Single Unders
8 PVC Good Mornings
8 PVC Thrusters
4 Ring Rows or Pull Ups
Then:
Build to workout weight on deadlifts.
12 Minute EMOM
1: 6 Deadlifts (225/153) + Bar Facing Burpees until :50
2: 50 Double Unders + Air Squats to :50
3 + 4: Pull Up/Muscle Up work
6 Rounds for time:
3 Clusters (135/93)
9 Toes to Bar
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
DBL DB Ground to OH
STATION 2
Burpee over DB
STATION 3
Box Step-Ups
STATION 4
Cal Bike
3 SETS
20 Cal Bike
-Rest 1:00-
40 Cal Bike
-Rest 2:00-
60 Cal Bike
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
2 ROUNDS
:45 Bike
10 Alt Spiderman Lunges
10 Bootstrap Stretches
5 Inchworms
3 Burpee Broad Jumps
THEN…
3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press
ON A 25:00 RUNNING CLOCK…
Build to 1RM Snatch
*Last Seen 8/28/19
(Score is Weight)
ON A 5:00 RUNNING CLOCK…
30 Burpees
Max Reps of Power Snatch (95/65)|(65/45)
(Score is Reps)
5-3-1
Back Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
(Score is Weight)
AMRAP x 7 MINUTES
20 Shoulder Taps
10 Ring Rows
8/8 Single Arm Strict Press
6/4 Cal Bike
3 SETS
MAX Strict Press
Into…
MAX Push Press
-Rest 2:00 b/t Sets-
*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.
(Score is Reps)
4 ROUNDS FOR TIME
15/12 Cal Bike
12 Push Press (115/75)
10 Pull-ups
-12:00 Hard Cap-
(Score is Time)
2 ROUNDS
Run 200m
1 strict pull up
2 strict push ups
3 Burpee Broad Jumps
THEN…
3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press
20 Minute ALT. EMOM
Min 1 – 10 Press Right Arm
Min 2 – 10 Press Left Arm
Min 3 – 10 Hanging Knee Raise (RX+ use
Min 4 – Tension Plank
https://youtu.be/PtW9w-1GN0w
Min 5 – Rest and reset
(Score is Weight of press)
After the last rest minute of the EMOM, go directly into this and Hit it HARD!
5 Minute AMRAP
30 Burpees
30 Goblet Squats
*same DB as 1st part, should be light/medium and unbroken or close
(Score is Reps)
This is a sustained sprint – Get after it!
RX+ 10 bar muscle ups after squats