11/29-12/4

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Monday

STRENGTH
EMOM x 5 MINUTES*
3-5 Push Press
Into…

EMOM x 5 MINUTES**
2-3 Push Jerk

*Build to a Moderate weight Push Press. Use your final weight of the Push Press for the first set of the Push Jerk.


**Build to a Moderate-Heavy weight Push Jerk.

WORKOUT
EVERY 3:00 FOR 5 SETS

20 Burpees

10 Shoulder to Overhead (115/75)
Max Sit-Ups in time remaining…

-Rest 1:30 b/t Sets-


*Athlete Goal* – Get every bit of power out of those hips for the Shoulder to Overheads! Because after a big set of Burpees, the legs are all they’ll have if they want to hit Shoulder to Overheads after!

*Workout Type* – EFFORT | EFFORT workouts are typically designed to be performed at a pace that the athlete can sustain across the entire workout. The pace in EFFORT workouts is typically relative to the length, loading, and volume. When an EFFORT workout shows up, we want athletes to find their own sustain- able pace relative to the intended stimulus to complete the workout.

Tuesday

STRENGTH
4-4-2-2* Power Clean
*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

WORKOUT
AMRAP x 13 MINUTES

2 Power Clean (155/105)*
6 Box Jumps (24/20)

12/10 Cal Row
*Increase Power Clean by 2 Rep each round.

*Athlete Goal* – Focus on a big jump as the bar reaches the high thigh position … push the knees back, flex the quads, and squeeze those glutes. The workout weight should be something we can do 4-6 touch and go Power Cleans with!

*Workout Type* – EFFORT | EFFORT workouts are typically designed to be performed at a pace that the athlete can sustain across the entire workout. The pace in EFFORT workouts is typically relative to the length, loading, and volume. When an EFFORT workout shows up, we want athletes to find their own sustainable pace relative to the intended stimulus to complete the workout.

Wednesday

STRENGTH

4-4-2-2* Front Squat
*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

WORKOUT
FOR TIME

1000m row

50 Unbroken Wall Balls (20/14)*
1000 Row

*Each time you break, drop the ball, or stop movement…complete 15 Air Squats then continue.

– The lungs and legs will be on fire. ultimately, this is one where we just need to move. big sets on wall balls. and grind through the row.

Thursday

Warm-up
30 jump rope
10 GM+Back squat
5 C swings
5 scap pulls

STRENGTH
4-4-2-2* Deadlift
*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

NCFIT BENCHMARK WORKOUT
“THORASSIC PARK”


5 ROUNDS FOR TIME

7 Deadlifts (275/185)
15 Toes To Bar
60 Double Unders


*Athlete Goal* – Build smartly using the sets of 4 and the first set of 2 as a gauge for how the final loading will go. This should be heavier than last week’s set of 2. For the workout, avoid going all out in the first two rounds to leave some in the tank for the second half of the workout.

*Workout Type* – HEAVY | HEAVY workouts are typically designed around heavier loading and moving external weighted objects like barbells, kettlebells, or dumb- bells. They are typically weightlifting focused. When a HEAVY workout shows up, we want athletes to move heavy weights and move them with sound mechanics.

Friday

Open Gym

Saturday

warm up

2 ROUNDS
:
:10 Dead Hang

:20 Active Hang

10 Wall Ball Thrusters
10 Step-Ups

:30 Hollow Hold

Into…
1 ROUND

10 Ring Rows

10 Wall Ball Thrusters
:30 WB Box Step-Overs
:30 Superman Hold

IN TEAMS OF 2…
FOR TIME

20 Pull-Ups*
30 “Partner Pass” Wall Balls (20/14)**

40 DBL DB Box Step-Overs (50/35)***
30 Pull-Ups

40 “Partner Pass” Wall Balls

60 Single DB Box Step-Overs***

40 Pull-Ups

50 “Partner Pass” Wall Balls

80 Box Step-Overs***

*P1 works while P2 rests. Split work as needed.
**1 Rep = Each time ball touches the target.
***P1 completes DBL DB Box Step-Overs while P2 Rests. P1 completes Single DB Box Step-Overs while P2 holds the other single DB any way above the hip. P1 completes Box Step-Overs while P2 holds both DB’s. P1 cannot complete reps if DB’s are not held during Step-Overs. Switch as needed.