[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…
[WOD121721] Warm-up Warm-up 6 Minute Running Clock… 400m run In time remaining AMRAP of * 5 Barbell Deadlifts 5 High Pulls 5/5 Elbow Punches 5 Strict Press 5 Up Down + High Jump *First round with a PVC, from here move to a barbell. Weightlifting Clean and Jerk (Weight) ON A 20:00 RUNNING CLOCK… Build…
[WOD121621] Warm-up Warm-up 2 ROUNDS 1:00 Row 10 Scap Pull-Ups 8/8 SA DB Turkish Sit-Up 6/6 SA DB Front Rack Lunge* *Perform a SA Overhead Lunge in the 2nd Round EXTENDED WARM-UP 2-3 SETS FOR QUALITY 3/3 Turkish Get-Ups 8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)* *Staggered stance and lean non-rowing…
[WOD121521] Warm-up Warm-up 2 ROUNDS 1:00 Bike 10 Groiners + Twist 10 PVC Pass Through 10 PVC Back Squat* *Perform 8 PVC OHS in the 2nd Round Weightlifting Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Overhead Squat *Bar Comes from the Ground or Rack. (Score is Weight) -No Additional Rest…
[WOD121421] Warm-up Warm-up AMRAP x 6 MINUTES* 100m Run 12 KB Deadlifts 10 Box Step-Ups 8 Deadbugs At the 3:00 Minute Mark Switch to.. 100m Run 12 Russian KB Swings 10 Lateral Box Step-Ups 8 Alt. V-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 10 Deadlift (225/155)|(155/105) 16 Box Jumps (24/20)*…