[WOD122920] Warm-up Warm-up 2:00 Row Into… 3 ROUNDS 5/5 SA Ring Row 10 PVC Pass Through 10 PVC OHS *Have barbells ready for the teaching. Strength/Skill Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight) Metcon…
[WOD122820] Warm-up Warm-up 2:00 Bike Into… 2 ROUNDS 20 Shoulder Taps 10 Slam Ball Deadlift 10 Slam Ball OH Press Into… 2 ROUNDS :10 Ring Support Hold :10 Bottom of Ring Dip Hold 10 Slam Ball G2O Strength/Skill Metcon EMOM x 12 MINUTES Min 1 – :45 Ring FLR Hold or Plank Hold Min 2…
[WOD122420] Warm-up Warm-up 1 ROUND 100m Run 5 DB Power Cleans 5 DB Push Press 5 Kipping Swings 5 Hanging Knee Raises 5 Wall Balls 5 DB Thrusters Metcon NCFIT BENCHMARK WORKOUT “12 DAYS OF NCFIT” (Time) Workout NCFIT BENCHMARK WORKOUT "12 DAYS OF NCFIT" FOR TIME* Day 1 – 100m Run Day 2 –…
[WOD122320] Warm-up Warm-up EVERY 3:00 FOR 3 SETS 200m Run 10 Up-Down + Box Step-Up (24/20) 50 Single Unders or 30 Double Unders (Rest Remaining) -1:00 Flow Stretching b/t Sets- Then… Move into Skill Session ON A 10:00 RUNNING CLOCK… Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up* *The goal of this…
[WOD122220] Warm-up Warm-up 2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through 8 Jumping Squats 6 Up-Downs Into… 1 ROUND* 5 Snatch Deadlift 5 Snatch Grip Press 5 Burpees *This round will be performed with the empty BB Strength/Skill Metcon (Weight) ON A 15:00 RUNNING CLOCK… 4×3 Hang Power Snatch* *Moderate-Heavy for all Sets (Score…
[WOD122120] Warm-up Warm-up 2:00 Row* Into… 2 ROUNDS 10 Groiners 5/5 Wall Ball Around the Worlds** 10 Wall Ball Push Press Into… 2 ROUNDS 10 Cossack Squats 10 Med Ball G2O 10 Wall Ball Front Squats *Start 1:00 EZ, :30 Moderate, :30 Hard **Ball Starts at chin and with the arms rotate the ball around…
[WOD121920] Warm-up Warm-up AMRAP x 4 MINUTES 10 Alt. Groiners 5 Bootstrappers 5 Pike Push-Ups 10 Jumping Air Squats Immediately Into… AMRAP x 4 MINUTES 10 Barbell DL 5 Hang Muscle Cleans 5 Shoulder Press 10 Push Press Metcon Metcon (Time) "PARTNER DT" 10 ROUNDS FOR TIME* 12 Deadlifts (155/105)|(115/75) 9 Hang Power Cleans 6…
[WOD121820] Warm-up Warm-up 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Weightlifting Back Squat (2-2-2-2-2-2) ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat (Score is Weight) Metcon Metcon (Weight) EMOM x 10 MINUTES 5 Back…
[WOD121720] Warm-up Warm-up 2 SETS 25ft Toe Walks 25ft Heel Grabs 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps Into… 2 SETS 10 Slam Ball Deadlifts 10 Slam Ball Alt. Reverse Lunges 10 Up-Downs Into… 400m Group Run Metcon Metcon (Time) FOR TIME* 40 Slam Balls (20/15) 30 Burpees 20 Box…
[WOD121620] Warm-up Warm-up 3 SETS 1:00 Single or Double Unders 10 Plank to Pike w/ :01 Hold in Pike 10 Hollow Rocks :30 Front Rack Alt. Elbow Punches 5 Strict Press w/ :03 OH Hold Into… Shoulder & Trap Smash w/ Empty Barbell… 2-3 SETS x 10 Passes / Each Arm – Place an empty…