[WOD123021] Warm-up Warm-up JUMP ROPE WARM-UP 30 Singles 10 Singles Right Leg 10 Singles Left Leg 20 Singles Alternating Legs 10 Single, Single, High Jump 20 High Jumps 10 Single, Single, Double :30 Double Under Practice Into… 2 ROUNDS 7 Slam Ball Deadlift 7 Slam Ball OH Press 5 Slam Ball Ground to OH 7…
[WOD122921] Warm-up Warm-up 2-3 ROUNDS 10 Toe Touch Jumping Jacks 10 Scap Pull-Ups 10 Jumping Squats 10 OH Press Weightlifting Thruster (3-3-3-3) STRENGTH 3-3-3-3* Thruster *Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups. (Score is Weight) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
[WOD122821] Warm-up Warm-up 2 ROUNDS (Get as far as you can…) 100m Run 10/10 Leg Swings 10 Ankle Roll Outs 50’ High Knees 50’ Butt Kicker Into… 2 ROUNDS 200m Run 12 Up-Downs 8/8 DB Sumo Deadlift 8/8 DB Hang Upright Row 8/8 Strict Press Metcon Metcon (Time) 4 ROUNDS FOR TIME 20 Alt. DB…
[WOD122721] Warm-up Warm-up 2 SETS (Get as far as you can…) :45 Bike @ Easy Mod Pace 10 Cat Cows 10 Alt Groiners 10 Step-Ups Into… 2 SETS :30 Bike @ Hard Pace 8 Up-Downs 8 RDL 8 Box Jumps Weightlifting Deadlift (5-5-5-5-5) ON A 20:00 RUNNING CLOCK… Build to a Heavy 5-Rep TNG Deadlift…
[WOD122421] Warm-up Warm-up AMRAP x 5 MINUTES 50m Run 7 Strict Burpees 7 Tuck-Ups 7 Scap Pull-Ups 7 DB Clean & Jerk At 2:30 adjust movements to: 50m Run 5 Burpees 5 V-Ups 5 Kip Swings 5 DB Thrusters Metcon NCFIT BENCHMARK WORKOUT “12 DAYS OF NCFIT” (Time) Workout NCFIT BENCHMARK WORKOUT "12 DAYS OF…
[WOD122321] Warm-up Warm-up EMOM x 9 MINUTES Min 1 – :40 Cardio of Choice Min 2 – :30 SeeSaw Bent Over Row Min 3 – :20 Banded Pull Aparts + :20 Shoulder Taps Metcon Metcon EMOM x 20 MINUTES MIN 1 – :50 Plank* MIN 2 – :50 Cardio of Choice 1 MIN 3 –…
[WOD122221] Warm-up Warm-up 3 ROUNDS :30 Row* 10 Jumping Groiners 10 Supermans 7 Goblet Kang Squat** *Increase pace each Round (EZ → Mod → Hard) **Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats Weightlifting Metcon (Weight) STRENGTH 6-6-6-6 Tempo Back Squat (2121) @ Heavy -Rest as Needed b/t Sets- (Score is…
[WOD122121] Warm-up Warm-up 3 SETS (7:00 CAP) 8 Behind the Neck Press :20 Overhead Hold 6 Up-Down Step-Ups :20 Tall Plank 8 Tuck-Ups Weightlifting Metcon (Weight) STRENGTH EVERY 1:30 x 6 SETS Build to a Heavy Complex… 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat *Start Moderate & Build to Heavy. (Score…
[WOD122021] Warm-up Warm-up AMRAP x 7min -100m Run -12 Deadbugs -12 Bird Dogs -35 Single Unders At 3:30 Mark Switch to -100m Run -10 Alt. V-Ups -12 Ankle Roll Outs -30 Double Unders Metcon Rannie (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups *400m Run After Each Full Round Weightlifting Post Workout Strength (Weight) 3-4 Sets…
[WOD121821] Warm-up Warm-up LINE DRILLS (4:00 Cap, Move Quick!)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees *(20’ for each drill,w/ a light jog back to starting position) Immediately Into… 200m Group Run Immediately Into… AMRAP x 4 MINUTES 10 Alt. Lunges 5 Up Downs 5 DBL DB Deadlift 5 DB…