Saturday 2/29/20

TEAM WOD
In TEAMS of 2...
18 Rounds for Time
4 Burpees Over the Bar
6 Hang Power Clean (165/115)|(115/75)
100m Run/Row
*Partner 1 works while Partner 2 rests. Partner 1 completes a full round then athletes switch. Each athlete completes 9 rounds.

Finisher
100 Sit-Ups

Friday 2/28/20

Strength
EMOM x 10 Minutes
MIN 1 - 12/10 Cal Bike
MIN 2 - 5 Tempo Strict Pull-Ups (1111) 

WOD
EMOM x 15 Minutes
MIN 1 - 10 Single DB Snatch (AHAP)*
MIN 2 - 20 DB Goblet Squat (AHAP)
MIN 3 - Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps.

Thursday 2/27/20

WOD
3 SETS*
ON 2:00 CLOCK...500/400m Row (rest remainder)
ON 2:00 CLOCK...Double KB or DB Suitcase Carry (AHAP)
ON 2:00 CLOCK...AMRAP of 20 Double Unders + 10 Push-Ups
-1:00 Rest b/t Sets-
*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires. 

Finisher
TABATA
8 SETS :20 ON / :10 OFF*
MOVT 1 -- DB Hammer Curl
MOVT 2 -- DB Bent Over Row
*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

Wednesday 2/26/20

Strength
On a 20:00 Running Clock...
Build to 3RM Clean & Jerk*
*Power or Full, Athlete Choice

 WOD 
AMRAP x 7 Minutes*
Clean & Jerks (135/95)|(95/65)
*Every minute including 3,2,1 go...perform 15 Air Squats

Tuesday 2/25/20

WOD
AMRAP x 20 Minutes
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)
3 Wall Walks

Monday 2/24/20

Strength
On a 15:00 Running Clock...
Build to Heavy 1-Rep Deadlift

NCFIT CLASSIC WOD
"RIPCORD"
4 Rounds for Time
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
500m Row

Recovery
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child's Pose

Saturday 2/22/20

PARTNER WOD
In Teams of 2...
3 Rounds for Time*
1000m Row
80 Wall Balls
60 Burpees
*Partner 1 works while Partner 2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

Partner Finisher 
In Team of 2...
3 Sets for Max Reps*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest
P1 performs Russian Twists while P2 holds Plank. Once :45 expires then transition and switch roles.

Friday 2/21/20

Strength
On a 20:00 Running Clock...
Build to 3RM Snatch*
*Power or Full, Athlete Choice 

WOD
"ISABEL"
FOR TIME
30 Power Snatch (135/95)|(95/65)

*Benchmark WOD - record your scores!

Thursday 2/20/20

WOD 
EMOM x 18 Mins
MIN 1 -- :50 Max Reps of "KB Flow" (53/35)|(35/26)*
MIN 2 -- :50 Max Reps of "BW Flow"**
MIN 3 -- :50 Max Reps of Rope Climb
*1 Rep of "KB Flow" is...
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of "BW Flow" is...
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R) 

FINISHER 
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets-

Wednesday 2/19/20

Strength
5 Sets*
1 Push Press + 2 Push Jerk + 3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics.

WOD 
AMRAP x 10 Mins
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row

Tuesday 2/18/20

Strength
On a 15:00 Running Clock...
Build to Heavy 3-Rep
Deadlift

WOD 
For Time
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set

Monday 2/17/20

WOD 
FOR TIME
500m Row
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
500m Row

Saturday 2/15/20

PARTNER WOD
IN TEAMS OF 2...
FOR TIME
100 Reps of
"Bear Complex" (135/95)|(95/65)*
*1 Rep of Bear Complex is...
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
*Partner 1 works while Partner 2 rests. Athletes can switch as needed...singles or multiple reps.

Friday 2/14/20

SKILL
10:00 Running Clock...
Practice Your Handstand Push-Ups*

WOD
"LOVE LOSS"
EVERY 4:00 FOR 6 SETS
7 Up-Down Devil's Press (35/20)|(20/15)
14 DB Front Squat
16/13 Cal Bike
 -Rest Remainder of the Time-

 - Happy Valentine's Day! 

Thursday 2/13/20

WOD
AMRAP x 35 mins
500m Row
1500m Bike
500m Row
20 perfect push ups
30 sit ups
40 walking lunges
1 min - Athlete choice core movement
*Athlete Choice (can pick one or mix it up!)...
Hollow Hold or Rocks
Plank Hold or Plank
Shoulder Taps
Deadbugs
Quad Heel Touches
Sit-Thrus

Wednesday 2/12/20

WOD
AMRAP x 7 MINUTES
1-2-3-4...and so on Bar Muscle-Ups
2-4-6-8..and so on Hang Power Clean (155/105)|(115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!

FINISHER
3 Sets
30 MB Russian Twists or 15/15 partner leg throws
20 Weighted Glute Bridge-Ups (MB or DB)

Tuesday 2/11/20

Strength
5 SETS*
2 Push Press + 1 Push Jerk + 1 Split Jerk
*Start moderate-light and build to moderate-heavy set with perfect mechanics.

WOD
EMOM x 12 MINUTES
MIN 1- 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 - 5 Burpees then Double Unders Task Priority*
*Intro - 75 Fast Single Unders
Intermediate - 40 Double Unders
Advanced - 40 Unbroken Double Unders

Monday 2/10/20

Strength
On a 15:00 Running Clock...
Build to Heavy 5-Rep Deadlift

WOD
"CHRISTINE"
 3 Rounds for Time
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20")

Saturday 2/8/20

PARTNER WOD
IN TEAMS OF 3...
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 -- Back Squat (185/125)|(135/95)** 
STATION 2 -- Cal Bike 
STATION 3 -- Toe to Bar 
STATION 4 -- Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.
**Back Squat comes from ground.


FINISHER
4 SETS FOR QUALITY 
10 DB Manmakers
10 DBL DB Hammer Curls 
10 DBL DB Bicep Curls 
10 DBL DB Bent Over Row

-Rest as Needed b/t Sets- 

Friday 2/7/20

Skill 

3 SETS*

2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

WOD 

"DEATH ROW"

EMOM x 20 MINUTES*

MIN 1 -- 20/15 Cal Row 

MIN 2 -- 15 Burpees

Thursday 2/6/20

WOD

AMRAP x 15 MINUTES2 Rope Climb
25 Hang Snatch (75/55)|(45/35)
75 Double Under

Stamina

3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down 

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

Wednesday 2/5/20

STRENGTH 

1-1-1-1-1

Back Squat*

*Start moderate-heavy and build to heaviest single rep.

WOD

1 ROUND 4:00 STATIONS

1:00 Rest b/t Stations

STATION 1 AMRAP
5 Burpees 

10 Step-Ups

STATION 2 AMRAP
20 Shoulder Taps 

20 supermans

STATION 3 AMRAP
15 Hollow Rocks 

30 mtn climbers

STATION 4 AMRAP
10 goblet squats 

15 in outs 

20 Flutter Kicks

Tuesday 2/4/20

WORKOUT

DEATH BY (7:00 CAP)....

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18...and so on

-Rest 3:00-

DEATH BY (7:00 CAP)...

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15...and so on

-Rest 3:00-

DEATH BY (7:00 CAP)...

4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute. 4-8-12...and so on

Stamina

FOR TIME 

200 Walking Lunges

Monday 2/3/20

STRENGTH

1-1-1-1-1 Strict Press*

*Start moderate-heavy and build to heaviest single rep.

WORKOUT

FOR TIME

50-40-30
Cal Row

 12-12-12
DB Strict Press  

30-30-30 

Sit-Ups