Saturday 5/1/21

 TEAM WOD

PARTNER WORKOUT IN TEAMS OF 2...
FOR TIME*
1 Mile Run
20 Muscle-Ups**
140 Box Jumps (24/20)
20 Muscle-Ups
1 Mile Run

*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.

**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups

Friday 4/30/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean

WOD

HERO WORKOUT
"THE CHIEF"
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-

Thursday 4/29/21

 Strength

EMOM x 8 MINUTES
MIN 1 - 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar
MIN 2 - :40 Slow Inch Worms w/ Push-Up

WOD

3 ROUNDS FOR TIME
25 Burpees
15 Pull-Up + Toes to Bar*
*1 Pull-Up + 1 Toes to Bar = 1 Rep
**Option to perform 15 Pull-Ups then 15 Toes to Bar if can not easily connect the reps

Wednesday 4/28/21

 WOD

EVERY 5:00 x 5 SETS*
20 Russian KB Swings (70/53)|(53/35)
20 Alt. Goblet Reverse Lunges
30/25 Cal Bike
*Rest remaining time before next set
(Score is Slowest Set)

Finisher

FOR RECOVERY
1:00 Pigeon Pose (L/R)
2:00 Frog Stretch
2:00 Saddle Pose

Tuesday 4/27/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Front Squat +1 Thruster +1 Push Press

WOD

FOR TIME
120 Double Unders
40 Thrusters (75/55)|(65/45)
500/400m Row
40 Thrusters
120 Double Unders

Monday 4/26/21

 WOD

AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*
*Run increases by 100m each round. 100m, 200m, 300m etc...

Strength

POST-WORKOUT STRENGTH
4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts
-Rest as Needed b/t Sets-

Saturday 4/24/21

 TEAM WOD

IN TEAMS OF 2...
4 SETS
AMRAP x 5 MINUTES
200m Run*
30 Box Jumps (24/20)**
Max Hang Squat Cleans with remaining time...

-Rest 1:00 b/t Sets-
Sets 1 & 2 - (135/95)|(95/65)
Sets 3 & 4 - (155/105)|(115/75)

For the 200m run, each partner runs 100m relay style. For the 30 Box Jumps, athletes must alternate every rep until complete 30 total. On the barbell, P1 works while P2 rests. Switch as needed to complete max reps.

Friday 4/23/21

 Strength

EMOM x 10 MINUTES
MIN 1 - :45 Row-Bike-Run (EZ)
MIN 2 - Handstand Option*
*Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk**
Option 3: 7-10 Pike Push-Ups
Option 4: :30 HS Hold

**Pike Walk = feet on box, walk hands all the way around one way, then back.

WOD

FOR TIME
100 Double Unders
Immediately Into...
25-20-15-10-5 Handstand Push-Ups
10-20-30-40-50 Sit-Ups
Immediately Into…
100 Double Unders

Thursday 4/22/21

 WOD

3 SETS FOR QUALITY
AMRAP x 6 MINUTES
10 DB Floor Press (50/35)|(35/20)
8 Strict Pull-Ups
6 Sumo Deadlifts (Athlete Choice, Heavy)

-Rest 2:00 b/t Sets-

Finisher

FOR TIME
100 Single DB Glute Bridges*
*DB rests on the hips.

Wednesday 4/21/21

 WOD

NCFIT BENCHMARK WORKOUT
"AVA"
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)|(65/45)

Finisher

3 SETS FOR QUALITY
20 Empty Barbell Curls
20 Supinated Bent Over Rows

-Rest 1:30 b/t Sets-

Tuesday 4/20/21

 Skill

ON A 12:00 RUNNING CLOCK…
Practice Bar Muscle-Ups
*Focus on Hips to Bar

WOD

FOR TIME
72/58 Cal Bike*
48 Toes to Bar
24 Renegade Row (50/35)|(35/20)
12 Burpee Bar Muscle-Ups

*7:00 max time to accomplish

Monday 4/19/21

 Strength

4 SETS
12/12 DB Suitcase Bulgarian Split Squats*
*All performed at Moderate weight

WOD

AMRAP x 14 MINUTES
15 Wall Balls (20/14)|(14/10)
10 Hang Power Clean (115/75)|(75/55)
5/5 Front Rack Lunge*
*Perform all 5 reps on the Left side then 5 reps on the Right side

Saturday 4/17/21

 TEAM WOD

PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 20 MINUTES
8 Pull-Ups
8 Burpee to Plate
8 DB Push Press (50/35)|(35/20)

*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles.

Friday 4/16/21

 Strength

Push Press**
3x5 @ 40%
2x5 @ 50%

*Base percentages off 2-Rep Heavy.
**Complete 8/8 KB Upright Row after Each Set.

WOD

“Run it Back"
2 SETS
15-12-9
Thrusters (135/95)|(95/65)
Cal Bike*
-Rest 3:00 b/t Sets-
*12-10-7 Alternate Cal Option

Mobility

FOR RECOVERY
1:00 Banded Hamstring Stretch (R)
1:00 Crossbody Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
1:00 Crossbody Banded Hamstring Stretch (L)

Thursday 4/15/21

 WOD

5 ROUNDS FOR TIME
400m Run
20 Slam Balls (30/20)|(20/10)
20 Slam Ball Walking Lunges*

*Slam Ball held in a bear hug.

Finisher

FOR TIME
100 Sit-Ups*
100 Russian Twists*

*Weight Optional for both

Wednesday 4/14/21

 Strength

Deadlift*
3x5 @ 40% (3111)
2x5 @ 50% (1111)
*Base percentages off 2-Rep Heavy.

WOD

"THE INFERNO"
FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)|(115/75)
75 Double Unders
35 Air Squats
20 Deadlifts (185/135)|(135/95)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)|(155/105)

Tuesday 4/13/21

 Strength

4 SETS FOR QUALITY
:30 Lying Leg to Pole
-Rest :30-
:30 Kip Swing + Knees Up*
-Rest :30-
:30 Kip Swing + Knees Up + Kick
-Rest :30-

WOD

FOR TIME
50/40 Cal Bike
25 DB Renegade Rows (35/20)|(20/15)
100 Tuck-Ups
25 DB Renegade Rows
50/40 Cal Bike

Monday 4/12/21

 Strength

Back Squat*
3x5 @ 40% (3111)
2x5 @ 50% (1111)
*Base percentages off 2-Rep Heavy.

WOD

AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats (95/65)|(65/45)
2 Strict Pull-Ups

-Rest 1:00-

AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups

-Rest 1:00-

AMRAP x 4 MINUTES
4 Up-Downs Over Bar
8 Front Squats
4 Strict Pull-Ups

-Rest 1:00-

AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups

-Rest 1:00-

AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats
2 Strict Pull-Ups

Friday 4/9/21

 WOD

"STRAIGHT 100"
FOR TIME
25/20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row

Thursday 4/8/21

 WOD

AMRAP x 20 MINUTES
25/20 Cal Bike
4 Close Grip Strict Pull ups
100m Single KB Suitcase Carry (53/35)|(35/26)
4 Close Grip Strict Pull ups
20 KB Hollow Flutter Kicks*

*L/R = 1 Rep

Wednesday 4/7/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Hang Squat Clean

WOD

3 ROUNDS FOR TIME
25 Sit-Ups
15 Slam Balls (30/20)|(20/10)
5 Hang Squat Cleans (185/135)|(135/95)

Tuesday 4/6/21

 WOD

5 SETS FOR MAX REPS
1:00 - Walking Lunges
1:00 - Double Unders
1:00 - 200m Run
1:00 - Crossbody Mountain Climbers
1:00 - Plank Hold or Glute Bridge Hold
-1:00 Rest b/t Sets-

Monday 4/5/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Light-Moderate complex of:
1 Power Clean + 1 Push Press + 1 Front squat
1 Power Snatch +1 Snatch Balance +1 Overhead Squat

WOD

FOR TIME
4 ROUNDS
5 Power Snatch (155/105)|(115/75)
3 Burpees Over the Bar

Immediately Into...
6 ROUNDS
3 Power Snatch
5 Burpees Over the Bar

Friday 4/2/21

 WOD

"CINDY" or "MARY”
"CINDY"
AMRAP x 20 MINUTES
5 Pull-Ups
10 Push-Ups 

15 Air Squats
(Score is Rounds + Reps)

OR

"MARY"
AMRAP x 20 MINUTES
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
(Score is Rounds + Reps)