[WOD010422] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 8 Alt. Groiners + Max Step-Ups* MIN 2 – 12 Ring Rows + Max Bar Hang** MIN 3 – 8 Barbell RDL + Max Hollow Rocks MIN 4 – 12 Up-Downs + Max Shoulder Taps * Switch to Box Jumps on Second Round ** Switch…
[WOD010322] Warm-up Warm-up 3 SETS (7:00 Cap) :45 Hard Row 8 Up-Downs 6 Lunge + Lunge + Air Squat 4/4 PVC Around the Worlds Weightlifting Overhead Squat (Weight) STRENGTH 4×6 Overhead Squat *All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement. Week 1…
[WOD010122] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – 45s Alternating Groiners MIN 2 – 20s Up Downs + 20s Strict Press MIN 3 – 45s Arm Haulers OR Moose Antlers MIN 4 – 20s Step Ups + 20s Push Presses MIN 5 – 45s Inch Worm Push Ups Metcon Metcon (AMRAP – Rounds…
[WOD123121] Warm-up Warm-up 3 Rounds :30 Jumping Jacks :30 High Knees :30 Up/Downs :30 Lunges :30 Pass Through w/PVC Metcon Metcon (Time) HAPPY NEW YEARS!!! BRING ON 2021 GAINZ!!! Partner WOD FOR TIME 31 Hang Power Clean (95/65) 31 Ab Mat Sit Up (20/14 – Partner) 31 Pull Ups 31 Push Press (95/65) 31 whY…
[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 –…