Workout Of The Day

WOD for 1.30.2020

We will start the day with an extended warm-up that allows us to make dig into the bear crawl and up down. We are looking to push the pace on the workout today. There is some built in rest so when you are working, we want you to be moving. Note that it will be your choice on two of the five rounds to perform 30/30 reps of the slam balls and lunges. The cals will stay the same.

EXTENDED WARM-UP

3 SETS
50′ Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is…

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

(No Measure)

WORKOUT
5 SETS*
20 Slam Ball (20/10)

20 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.

(Score is Total Time)

WOD for 1.29.2020

Today we have one of my favorite style workouts. EMOM with three different movements, that bring a combination of strength and skill. Your first minute will be building to a heavy 3 with the hang power clean. Our second and third minute will be T2B and HSPU. We want to be sure to pick and number her that is challenging and we can finish in 2 big sets. Once we have completed that workout we will tackle a finisher that will sure to “finish” off you arms and core with bent over rows and flutter kicks.

WORKOUT 

EMOM x 18 MINUTES 

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

(Score is Load)

FINISHER

3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks

(No Measure)

WOD for 1.28.2020

Today is a leg heavy day. We will start by building to a heavy set of 3 over five sets. For the workout, we have a moderate load on the barbell and a short sprint row. The goal for this workout is speed so we want to see if we can keep those legs moving even though we are tired and our lungs are burning. Finishing times will be somewhere between 6 minutes on the low end and 10 minutes on the high end.

STRENGTH

3-3-3-3-3 Back Squat*

*Start moderate and build to heaviest set of 3.

(Score is Weight)

WORKOUT
3 ROUNDS FOR TIME 

13 Back Squats (155/105)|(115/75)*

350/300 Row

*Squat can come from ground or rack.

(Score is Time)

WOD for 1.27.2020

Today we have a new benchmark workout with “Uppercut.” We will start working the ring muscle up transition. The goal in the strength session is to get more comfortable and efficient using the false grip on the rings, getting our hips up to the rings, and transitioning to the dip. then we will move into the workout. This is a demanding skill test with the ring muscle up “buy-in,” then going directly into the couplet of power cleans and lateral barbell burpees. As you can see, the weight increases and the reps decrease on the power clean with the hope that we can continue to stay connected to the bar throughout the 12 minutes.

SKILL

ON A 10:00 RUNNING CLOCK

Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

(No Measure)

NCFIT CLASSIC WORKOUT*

“UPPERCUT”
ON A 12:00 RUNNING CLOCK… 

20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar

into…

2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New NCFIT Classic Workout! (Score is Rounds + Reps)

WOD for 1.25.2020

Today is a “Choose Your Own Adventure” kind of day. The work is 120 Thrusters and 120 Up-downs. Between your you and your partner, you can choose how many reps and in what order you complete the work with only one person working at a time. The weight on the Thrusters should be something that you can move 5-10 reps of in the workout. We will allow 20 minutes for the workout today.

PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME*
120 Thrusters (135/95)|(95/65)

120 Up-Downs

*P1 works while P2 rests. Reps can be broken up and completed in any order.

(Score is Time)

WOD for 1.24.2020

Today we have Baseline 1 test. With Wednesday’s test focusing on strength, today we are focusing on aerobic capacity through monostructural and body weight movement. Part 1 is a monostructural test with a 1 mile run then max cals on the rower. Depending on the weather, this may have to be adjusted. Part two is a triplet of strict pull ups, HSPU and sit-ups. We are testing how well you move your body through space in 12 minutes. Again, programming today may change based on weather and parking lot condition.

NCFIT BENCHMARK WORKOUT

“NCFIT BASELINE I” 

I. ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Meters. Also Note Mile Time)

-Rest as Needed*-

II. AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

*Rest at Least 5:00 b/t Efforts
**Last Seen 9/25/19

(Score is Rounds & Reps)

WOD for 1.23.2020

Today we have a strength combo featuring the “Push/Pull” of the deadlift and strict press. It is all about control and time under tension today. For the deadlift, we want to control the weight up and down to the ground. No ground pounding with the weights. We will be finishing up with a quick metcon that is meant to be an all out effort until the reps are complete. No “brakes” all gas!

WORKOUT
FOR LOAD 

3-3-3-3 Double-Overhand “Quiet” Deadlift

-Rest as Needed-

FOR LOAD

5-5-5-5
Tempo Strict Press (1111)

(Score is Weight)

FINISHER

3 ROUNDS FOR TIME

25 Plate Ground to OH (45/25)
10 Burpees to Plate

-Hard Cap 5:00- (Score is Time)