Month: April 2019

Wednesday, May 1st 2019

WORKOUT”NCFIT BASELINE” I. ON A 12:00 RUNNING CLOCK… Run 1 Mile into…Max Meters on Rower or Max Distance on Bike -Rest as Needed*- II. AMRAP X 12 MINUTES 4 Strict Pull-ups 8 Hand Release Push-ups 12 Sit-ups *Rest at Least 5:00 b/t Efforts

Tuesday, April 30th 2019

STRENGTH ON A 15:00 RUNNING CLOCK… Build to Set of 3 Touch-N-Go Power Clean & Jerk *Moderate-Heavy Loading WORKOUT “GRACE” FOR TIME 30 Clean & Jerks (135/95)|(95/65) COOL DOWN 5:00 Slow Pedal on Bike & Community Building

Monday, April 29th 2019

SKILL EMOM x 10 MINUTES MIN 1 2 Strict Muscle-Up or 5 False Grip Ring Pull-ups MIN 2 :45 Double Under or Triple Under Attempts WORKOUT FOR TIME 50 Walking Lunges 50 Knee to Elbow 100 Double Unders 5 Muscle-Ups 40 Walking Lunges 40 Knee to Elbow 80 Double Unders 10 Muscle-Ups 30 Walking Lunges …
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Saturday, April 27th 2019

WORKOUT 3 ROUNDS FOR TIME 40 KB Swings (53/35)|(35/26) 40 Box Jumps (24/20) 40 Hand Release Push-ups 400m Run

Friday, April 26th 2019

STRENGTH ON A 20:00 RUNNING CLOCK… Establish 1RM Clean & Jerk WORKOUT FOR TIME 30 Wall Ball (20/14) 5 Power Clean (185/125)|(155/105) 20 Wall Ball 5 Power Clean 10 Wall Ball 5 Power Clean


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