Thursday 4/1/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Power Clean & Jerk

WOD

"GRACE"
FOR TIME
30 Clean & Jerks (135/95)|(95/65)

Wednesday 3/31/21

 WOD

NCFIT BENCHMARK
"SWEET CAROLINE”
3 SETS FOR TIME
30/25 Cal Bike
25 Box Jumps (24/20)
20 Burpees
1:30 Push-Up Plank*
*Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken.
-Rest 1:00 b/t Sets-

Finisher

3 SETS FOR MAX REPS
:45 Max Banded Hammer Curls
:15 Rest
:45 Max Banded OH Tricep Extensions
:15 Rest
*No additional rest b/t Sets

Tuesday 3/30/31

 WOD

"FRAN"
FOR TIME
21-15-9
Thrusters (95/65)|(65/45)
Pull-Ups

Strength

POST-WORKOUT STRENGTH
4x3
Overhead Squat (Moderate)

Monday 3/29/21

 WOD

"ANNIE"
FOR TIME
50-40-30-20-10
Double Unders
Sit-Ups

Finisher

3 SETS
500m Row/Bike/Run
-Rest 2:00 b/t Sets-

Thursday 3/25/21

 Strength

EMOM x 8 MINUTES
MIN 1 - 10 DB Floor Press (Athlete Choice)*
MIN 2 - Max Controlled Sit-Ups**

*Building Optional
**Feet weighted down with DB, hands behind the head. Control range of motion up and down.

WOD

3 SETS FOR QUALITY
:30 Max Slam Balls (30/20)|(20/10)
4 Turkish Get-Up (L) (Athlete Choice, Moderate)

8 Supported DB or KB Bent Over Row (L)
:30 Max Crossbody Mountain Climbers

4 Turkish Get-Ups (R)
8 Supported DB or KB Bent Over Row (R)
-Rest 1:00 b/t Sets-

Wednesday 3/24/21

 Strength

3 SETS FOR QUALITY
10/10 Single Leg Weighted Glute Bridge-Ups (20X1)*
15 Supermans

*DB or Wall Ball resting on hips.

WOD

2 SETS FOR TIME*
50/40 Cal Row
Immediately Into...
4 ROUNDS
10 Wall Balls (20/14)|(14/10)
30 Double Unders
-Rest 3:00 b/t Sets-
(Score is Slowest Set)

*Each full set contains 50/40 Cal Row and the 4 Rounds

Tuesday 3/23/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex...
1 "Deep" Power Snatch*
+
2 "Deep" Hang Power Snatch*

*Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork.

WOD

AMRAP x 5 MINUTES*
16 Alt. DB Snatch (50/35)|(35/20)
16 Tuck-Ups
16/13 Cal Bike

-Rest :30-

AMRAP x 5 MINUTES
16 Alt. DB Snatch
16 Tuck-Ups
16/13 Cal Bike

-Rest :30-

AMRAP x 5 MINUTES
16 Alt. DB Snatch
16 Tuck-Ups
16/13 Cal Bike

*Pick up where you left off in every consecutive AMRAP.

Monday 3/22/21

 Strength

9-7-5
Front Squat*
*Set 1 - Moderate
Set 2 - Moderate-Heavy
Set 3 - Heavy

WOD

BENCHMARK WORKOUT
"POINT BREAK"
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(105/75)
Bar Facing Burpee

Finisher

OPTIONAL FINISHER
3 SETS
Max Reps Strict Pull-Ups
-Rest as Needed b/t Sets-

Friday 3/19/21

 Open WOD 21.2

Repeat of 17.1

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes

Thursday 3/18/21

 WOD

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 -- Row or Bike, Moderate Effort

Finisher

FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Couch (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound (lay down and breath)

Wednesday 3/17/21

 Strength

EMOM x 12 MINUTES
MIN 1 - :40 Gymnastic Pull*
MIN 2 - :40 Double Under Practice
MIN 3 - :40 Hollow Body Flutter Kicks

*Gymnastic Pull Options…
Strict Pull-Up
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up

WOD

BENCHMARK WORKOUT
"END OF THE RAINBOW”
FOR TIME
800m Run
Immediately Into...
5 ROUNDS
36 Double Unders
18 Russian KB Swing (53/35)|(35/26)
6-9 Reps Gymnastic Pull (Athlete Choice)*
Immediately Into…
800m Run

*Gymnastic Pull Options…
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up

Tuesday 3/16/21

 Strength

3-3-3-3
Back Squats*
*Building from Moderate-Heavy to Heavy

WOD

BENCHMARK WORKOUT
"SPEED DEMON"
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-

Monday 3/15/21

 Strength

E2MOM x 12 MINUTES
3 TNG Power Clean & Jerk or Power Snatch*
*Start light-moderate and build to heavy.

WOD

AMRAP x 15 MINUTES
250/200m Row
12 Ground to Overhead (115/75)|(75/55)
250/200m Row
12 Slam Balls (30/20)|(20/10)

Thursday 3/11/21

 WOD

EMOM x 10 MINUTES
MIN 1 - AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)
MIN 2 - Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 - AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)
MIN 2 - Row or Bike, Moderate Effort

Wednesday 3/10/21

 Strength

5-5-3-3*
Tempo Overhead Squat (31X1)
*Start Light and build to Moderate

WOD

5 ROUNDS FOR TIME
10 Overhead Squats (95/65)|(65/45)
3 Ring Muscle-Ups
50 Double Unders

Tuesday 3/9/21

 Strength

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex...
1 Clean Pull + 2 Power Clean

WOD

ON A 25:00 RUNNING CLOCK…
Row 2500/2250m
then...
Build to a Heavy 3-Rep TNG Power Clean in time remaining.

Monday 3/8/21

 WOD

7 SETS FOR TIME
10 Box Jump Overs (24/20)
100m Run
10 Toes to Bar
100m Run
-Rest 1:00 b/t Sets-

(Score is Slowest Set)

Finisher

EMOM x 10 MINUTES
MIN 1 - 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)
MIN 2 - 8/8 Single Arm DB Kickbacks

Saturday 3/6/21

 TEAM WOD

IN TEAMS OF 2…
AMRAP x 25 MINUTES
40 Pull-Ups
60 Wall Balls (20/14)|(14/10)
80/64 Cal Row
100 Up-Downs
*P1 works while P2 rests. Split work as needed.

Friday 3/5/21

 WOD

210227G

Open 17.1
10 Dumbbell Snatch 50/35#
15 Burpee Box Jump Overs 24/20
20 Dumbbell Snatch 50/35 
15 Burpee Box Jump Overs 24/20
30 Dumbbell Snatch 50/35
15 Burpee Box Jump Overs 24/20
40 Dumbbell Snatch 50/35 
15 Burpee Box Jump Overs 24/20
50 Dumbbell Snatch 50/35 
15 Burpee Box Jump Overs 24/20

Thursday 3/4/21

 WOD

4 SETS FOR QUALITY*
10 Barbell Pendlay Rows
10 Unbroken Push Press
10 Slow Seated Goblet Good Mornings
-Rest as needed b/t Sets-

*Athlete Choice for weight. Heavy for the Rows and PP.
Light for the Good Mornings. Adjust weight as needed b/t movements on the same barbell.

Finisher

FOR TIME
40-30-20-10
Russian Twists
*:30 Max Cal Bike Sprint after each set.

Wednesday 3/3/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 10-Rep Front Squat

WOD

EVERY 3:00 x 5 SETS
10 Front Squats (155/105)|(115/75)
15 Knees to Elbow
10 Up-Downs Over Bar
(Score is Slowest Time)

Tuesday 3/2/21

 WOD

FOR TIME
50 Box Jumps (20)
800m Run (1000m row)
50 Hand Release Push-Ups
800m Run (1000m row)
50 Box Jumps

Mobility

FOR RECOVERY
5:00 Foam Roll Back and Legs
2:00 Forward Fold