REMINDER: Saturday classes are now 9:00 am only STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean WORKOUT FOR TIME 1500/1250m Row 45 Hang Power Clean (155/105) *Partition Row & Reps in any way or order to complete […]
SKILL ON A 10:00 RUNNING CLOCK… Practice Strict RMU or Strict False Grip Ring Row Immediately Into… ON A 5:00 RUNNING CLOCK… Practice Stringing RMU Together or Transition Work WORKOUT 3 SETS FOR REPS 40/30 Cal Bike Max Reps Unbroken Ring Muscle-Ups or Ring Rows* 15 Burpee to Target** :30 Single KB Front Rack Hold […]
WORKOUT 4 SETS AMRAP x 5 MINUTES 15 Box Jumps (24/20) 20 Sumo Deadlifts (185/135)|(135/95)* 10 Handstand Push-Ups -Rest 2:00 b/t Sets-
STRENGTH 3-3-3 Back Squat* *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. WORKOUT FOR TIME* 15-12-9-12-15 DB Front Squat (50/35) C2B Pull-Up** *After each full set, complete 10 Up-Downs
EXTENDED WARM-UP FOR QUALITY 200m Nasal Breathing Only Jog 10 Behind Neck Wide Grip Press 200m Nasal Breathing Only Jog 10 Behind Neck Wide Grip Push Press 200m Nasal Breathing Only Jog 10 Heaving Power Snatch Balance WORKOUT 3 ROUNDS FOR TIME 10 Power Snatch (135/95) 400m Run
NCFIT BENCHMARK WORKOUT “D.T. DEJA VU” 5 ROUNDS FOR TIME 12 DB Deadlifts (50/35) 9 DB Hang Power Cleans 6 DB Shoulder to OH -Rest 1:00- 5 ROUNDS 6 DB Shoulder to OH 9 DB Hang Power Cleans 12 DB Deadlifts
WORKOUT 12 ROUNDS FOR TIME 4 Up-Down Box Climb Overs (30/24)* 2 Ring or Bar Muscle-Up FINISHER & COOL DOWN 1. IN TEAMS OF 2… FOR TIME 100 Slam Balls 100 Burpees Then… 2. FOR RECOVERY 5:00 Foam Roll Lats
SKILL 3 SETS FOR QUALITY 10 Alt. Tempo Pistol Squats (2020)* 1:00 Row (EZ) *Use a post or upright if needed to control the descent and ascent. -Rest 1:00 b/t Sets- WORKOUT ON A 4:00 RUNNING CLOCK x 4 SETS 25 Russian KB Swings (70/53) 25/20 Cal Row Max Air Squats or Alt. Pistol Squats […]
WORKOUT 4 ROUNDS FOR TIME 400m Run 24 Sit-Ups 12 Push Press (115/75) POST WORKOUT SKILL ON A 15:00 RUNNING CLOCK… Practice Handstand Walking Options* Option 1 – HS Walk or Assisted Walk Option 2 – Freestanding HS Hold or Wall Hold Option 3 – Pike “Around the Worlds”
SKILL “REVERSE TABATA” 8 SETS (:10 ON /:20 OFF) MOVT 1 – Top of Ring Dip Hold MOVT 2 – Bottom of Ring Dip Hold *Alt. Movements for 8 Sets Total. WORKOUT AMRAP x 18 MINUTES 10-8-6-4-2 Power Cleans (185/135) 10-8-6-4-2 Ring Dips 30-30-30-30-30 Double Unders
WORKOUT EMOM x 20 MINUTES* MIN 1 – 25 Slam Balls (30/20)|(20/10) MIN 2 – 20/15 Cal Row MIN 3 – 15 Toes to Bar MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35) MIN 5 – Rest
SKILL 2 SETS FOR QUALITY :20 Alt. Handstand Shoulder Taps -Rest as needed b/t Sets- Then Into… 2 SETS FOR QUALITY 3 Strict HSPU* + :20 HS Hold WORKOUT 3 SETS FOR TIME 200m Run Immediately into… 2 ROUNDS 7 Push Jerk (155/105)|(115/75) 7 Handstand Push-Ups* Immediately into… 200m Run -Rest 1:30 b/t Sets- (Score is […]