Workouts

Thursday 1.14

STRENGTH EMOM x 10 MINUTES 1 Power Clean + 2 Hang Power Clean + 1 Front Squat *Keep weight light-moderate. WORKOUT 2 ROUNDS FOR TIME 80/64 Cal Bike 40 Toes to Bar *Every 2:00, not including 0:00, complete 3 Power Cleans (135/95) -Time Cap 26:00- (Score is Time)

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Wednesday 1.13

WARM-UP EMOM x 8 MINUTES MIN 1 - :45 Mountain Climbers MIN 2 - 10 Scap pull MIN 3 - 12 Push-Up to Pike MIN 4 - :45 Hollow Rocks STRENGTH 5 SETS 8 Tempo Strict Press (21X0)* 8/8 KB Upright Row *Keep weight light-moderate. -Rest as Needed b/t Sets- (Score is Weight) WORKOUT AMRAP x 2 MINUTES Max Barbell Strict Press (45/35) (Score is Reps) -Rest 1:00- AMRAP x 8 MINUTES 10 Pull-Ups 10 Up-Downs (Score is Rounds + Reps) - Rest 1:00- AMRAP x 2 MINUTES Max Barbell Strict Press (45/35) (Score is Reps)

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Tuesday 1.12

STRENGTH 4 SETS 8 Tempo Front Squats (22X1) 4 Tall Box Jumps (Athlete Choice) WORKOUT 10 min 1000m row then the remainder of the time 1 power clean 1 hang squat clean 1 power clean 2 hang squat clean 1 power clean 3 hang squat clean 1 power clean 4 hang squat clean....and so on.

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Monday 1.11

STRENGTH EMOM x 15 MINUTES MIN 1 - 8 Tempo Bench Press (31X1) MIN 2 - 1:00 Plank MIN 3 - :45 jump rope (Score is Weight) WORKOUT TABATA 8 ROUNDS (:20 ON/ :10 OFF) TABATA 1 - Russian KB Swing (53/35)|(35/26) TABATA 2 - Hand Release Push-Ups TABATA 3 - KB Hang Clean* TABATA 4 - Hollow Body Rocks -Rest 1:00 b/t Each Full Tabata- *Switch hand each round. (Score is Lowest Round) KG KB: (24/16)|(16/12)

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Saturday 1.9

WORKOUT 3 ROUNDS FOR TIME 5 Hang Power Snatches (115/75) 20 Toes to Bar 5 Hang Power Snatches 20 Bar Facing Up-Downs 5 Hang Power Snatches 100 Double Unders

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Friday 1.8

STRENGTH 3 SETS* 8 Tempo Back Squats (22X1) 8/8 Goblet DB Step-Ups *Build to a moderate tempo weight. (Score is Weight) WORKOUT ALTERNATING E2MOM x 8 SETS MIN 1-2 - 500m/400 row MIN 3-4 - 20 DB Goblet Reverse Lunges (50/35)+ Max DB Slides

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Thursday 1.7

BASELINE WORKOUT "NCX BASELINE III" I. ON A 15:00 RUNNING CLOCK... Build to a Heavy 3-Rep Deadlift (Score is Weight) -Rest as Needed b/t Efforts*- II. AMRAP x 10 MINUTES 5 Strict Pull-ups or Ring Rows 10 Hand Release Push-ups 15 Air Squats (Score is Rounds + Reps)

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Wednesday 1.6

BASELINE WORKOUT "NCX BASELINE II" I. ON A 12:00 RUNNING CLOCK... Build to a Heavy 3-Rep Front Squat (Score is Weight) Immediately into... ON A 12:00 RUNNING CLOCK... Build to a Heavy 3-Rep Strict Press (Score is Weight) II. AMRAP x 3 MINUTES Max Burpees (Score is Reps) OPTIONAL FINISHER 10 SETS (:10 ON/ :20 OFF) Cal Bike

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Tuesday 1.5

WORKOUT EMOM x 25 MINUTES* MIN 1 - Box Jumps MIN 2 - Slam Balls (20/10) MIN 3 - Russian KB Swings (53/35)|(35/26) MIN 4 - Crossbody Mountain Climbers MIN 5 - KB Sumo Deadlift High Pull *Work time increases each round. R1: :30 ON/ :30 OFF R2: :35 ON/ :25 OFF R3: :40 ON/ :20 OFF R4: :45 ON/ :15 OFF R5: :50 ON/ :10 OFF (Score is Reps) FINISHER FOR QUALITY* 100 Seated Banded -Rest 2:00- 100 Banded Upright Lat Pull-Downs Rows *Break up reps as needed. Keep band tension moderate, should be able to complte minimum 20 reps when fresh.

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Monday 1.4

BASELINE WORKOUT "NCX BASELINE I" I. ON A 15:00 RUNNING CLOCK... Establish a Heavy 3-Rep Power Clean II. AMRAP x 12 MINUTES 250m Row 9 Power Cleans (115/75) 6 Push Press

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