Wednesday 9/1/21

 EXTENDED WARM-UP

3 SETS FOR QUALITY 

100m Run*
:30 Double Under Practice 

1:00 Deadbugs

-Rest :30 b/t Sets-
*Increasing pace of run each set. 

 

NCFIT BENCHMARK WORKOUT 

"RANNIE"
FOR TIME
50-40-30-20-10*

Double Unders 

Sit-ups

*400m Run After Each Full Round 

 

COOL DOWN

FOR RECOVERY
1:30 Plantar Smash (R) 

1:30 Plantar Smash (L) 

2:00 Calf Smash 

Tuesday 8/31/21

 WOD

EMOM x 24 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)*
MIN 3 - Max Rope Climbs
MIN 4 - Rest

*Squats should be able to be completed unbroken but challenging.

 

FINISHER

FOR QUALITY
Accumulate 5:00 in the bottom of an Air Squat Hold 

Monday 8/30/21

Strength 

4 sets

100m Sled Drag

5 deadlifts*

*building in weight to WOD weight

WOD

FOR TIME
15-15-15-15
Deadlifts (275/185)|(185/135) 

15-20-25-30
Ring Dips

 

OPTIONAL COOL DOWN

FOR RECOVERY
5:00 Foam Roll Hamstrings 

2:00 Pec Smash (R)
2:00 Pec Smash (L) 

Saturday 8/28/21

 PARTNER WORKOUT

IN TEAMS OF 2...
AMRAP x 20 MINUTES
8 Shoulder to Overhead (115/75)|(75/55)

8 Power Clean
8 Shoulder to Overhead

*P1 completes 1 full round while P2 rows for max meters. 

Friday 8/27/21

 STRENGTH

ON A 20:00 RUNNING CLOCK… 

Build to a Heavy 1-Rep Back Squat

WOD

5 ROUNDS FOR TIME
12/10 Cal Bike
30 Wall Balls (20/14)|(14/10)

Thursday 8/26/21

 Partner Poker!

Wednesday 8/25/21

 WOD

2 SETS
AMRAP x 10 MINUTES
40 Double Unders
20 Sit-Ups
10 Alt. Back Rack Lunge (135/95)|(95/65)

-Rest 2:00 b/t Sets-
*Pick up where you left off. 

(Score is Rounds + Reps) 

FINISHER

"TABATA"
8 SETS (:20 on/:10 off)*
MOVT 1 - Weighted Deadbugs**

 MOVT 2 - Superman Hold

*Alternating movements
**Hold DB at extension over chest and alternate legs back and forth.

Tuesday 8/24/21

 STRENGTH

ON A 20:00 RUNNING CLOCK… 

Build to a Heavy 1-Rep Deadlift

WOD

4 ROUNDS FOR TIME*
10 Alt. DB "No Push-Up" Renegade Rows (50/35)|(35/20)
16 DB "Sumo" Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Twisted Cross (R) 

2:00 Twisted Cross (L) 

1:00 Down Dog

Monday 8/23/21

 STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

WOD

EVERY 3:30 x 5 SETS
10 Pull-Ups (Gymnastic Kip Only)*
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs (24/20) 

Rest in Time Remaining...

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

HSPU Option 1: Pike Push-Ups 

HSPU Option 2: DB Strict Press 

Saturday 8/21/21

 TEAM WOD

PARTNER WORKOUT
2 ROUNDS FOR TIME
400m Run
100/80 Cal Row
100 DBL DB Push Press

*400m Run is completed together. P1 works while P2 completes Max Single DB Box Step-Ups (50/35)|(35/20). DB can be held anyway above the waist. Alternate as needed. The Reps of the Step-Ups are subtracted from total time (in seconds) at the end of the workout.

Friday 8/20/21

 Strength

Back Squat
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

WOD

7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)|(53/35)
5 Bar Muscle-Ups

BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups

Thursday 8/19/21

 Strength

Deadlift
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

WOD

BENCHMARK WORKOUT
"ISABEL"
FOR TIME
30 Snatch (135/95)|(95/65)*
*Option to complete Power or Full Squat.

Cash Out

FOR RECOVERY
2:00 Crossbody Banded Hamstring Stretch (R)
2:00 Crossbody Banded Hamstring Stretch (L)
1:00 Knee Hug (R)
1:00 Knee Hug (L)

Wednesday 8/18/21

 WOD

AMRAP x 20 MINUTES
5 Box Jumps (30/24)|(24/20)
10 Hand Release Push-Ups
15 Sit-Ups

Finisher

FOR TIME
100 DB Heel Taps

Tuesday 8/17/21

 Strength

Strict Press
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

WOD

4 SETS
ON A 2:30 RUNNING CLOCK...
12 Up-Downs
8 Push Jerks (155/105)|(115/75)
Max Cal Bike in Time Remaining...
Rest 1 min b/t sets

Monday 8/16/21

 WOD

FOR TIME
20 Toes to Bar
800m Run
20 Toes to Bar
40 DB Box Step-Overs (50/35)|(35/20)|(24/20)
20 Toes to Bar
800m Run
20 Toes to Bar

Stretching

FOR RECOVERY

2:00 Plantar Smash
3:00 Foam Roll Lats

Saturday 8/14/21

 TEAM WOD

PARTNER WORKOUT
3 SETS
ON A 6:00 RUNNING CLOCK...
18 Power Snatch (95/65)|(65/45)
18 Partner Push-Ups**
Max Meter Row in Remaining Time…
-Rest 1:30 b/t Sets-

*P1 works while P2 Rests. Alt. Every 3 Power Snatch, and Alt. every 200m on the Row.
**Partner Push-Up is performed together, high fiving at the top of the Push-Up.

Friday 8/13/21

 WOD

FOR TIME
50 Sit-Ups
Immediately Into...
10 ROUNDS
10 Alt. DB Thrusters (50/35)|(35/20)*
2 Rope Climbs

Immediately Into…
50 Sit-Ups

*Athlete will press one DB overhead while the other DB stays in the Front Rack. They will then switch to the other arm on the next rep.

Finisher

FOR RECOVERY
1:30 Couch Stretch (R)
1:30 Couch Stretch (L)
2:00 Olympic Wall Squat

Thursday 8/12/21

 Strength

Deadlift
1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%

**Add 5-10lb to the working weight today.

WOD

AMRAP x 15 MINUTES
25 Double Unders
5 Sumo Deadlifts (275/185)|(185/135)
25 Double Unders
20/15 Cal Bike

Wednesday 8/11/21

 Warm Up

EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 - :30 Hollow Bar Hang + Optional Movement In Time Remaining
MIN 2 - :30 Heels Taps Over DB + Optional Movement In Time Remaining

*Optional Movements... Groiners
Good Mornings
PVC Pass Throughs
Slow Push-Up to Pike

WOD

5 SETS FOR REPS
1:00 - Max DB Renegade Rows (35/20)|(20/15)
1:00 - Max Tuck-Ups
1:00 - Max DBL DB Russian Swing

-Rest 1:00 b/t Sets-

Stretching

FOR RECOVERY
5:00 Foam Roll Lats + Glutes

Tuesday 8/10/21

 Strength

Back Squat
1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%

**Add 5-10lb to the working weight today.

WOD

FOR TIME
400m Run
Immediately Into...
2 ROUNDS*
12-9-6 Squats**

*Complete 100m Run after each set of Squats.
Workout finishes with final 100m Run.
**Athlete Choice for Squats. Pick one movement and complete the workout...
Back Squat - (185/135)|(135/95)
Front Squat - (155/105)|(115/75)
Overhead Squat - (135/95)|(95/65)

Monday 8/9/21

 Strength

Strict Press
1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%

**Add 5-10lb to the working weight today.

WOD

4 SETS EACH FOR TIME
20 Box Jumps (20)
5 Strict Press (115/75)|(75/55)
15 Push Press
Rest 1min b/t sets

Finisher

FOR QUALITY
30 Slow Arm Haulers

Saturday 8/7/21

 TEAM WOD

3 ROUNDS FOR TIME
400m Run
40 Hang Power Cleans (155/105)|(115/75)
200 Double Unders

*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.

Immediately Into...
ON A 10:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Hang Power Clean*

*Both Partners Must Establish a Heavy Lift in the 10:00

Friday 8/6/21

 Strength

Back Squat
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

**Add 5-10lb to the working weight today.

WOD

AMRAP x 5 MINUTES
10 Alt. Pistols or 20 Air Squats
10 Pull-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
8 KB Goblet Lunge (55/35)|(35/25)
8 Chest to Bar Pull-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
6 Single KB Suitcase Box Step-Ups (24/20)
6 Bar Muscle-Ups

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up

Thursday 8/5/21

 WOD

3 SETS FOR QUALITY
12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)
10/10 Plate Around the Worlds (L/R)
:45 Plate OH Hold
:45 Plate Gun Hold
4 Wall Walks

-Rest as needed b/t Sets-

Finisher

3 SETS FOR QUALITY
10/10 Side Plank Bridge-Ups
1:00 Elbow Plank

-Rest As Needed b/t Sets-

Wednesday 8/4/21

 Strength

Deadlift
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

**Add 5-10lb to the working weight today.

WOD

FOR TIME
25/20 Cal Row
25 Burpee to Plate**
25 DBL DB Snatch (50/35)|(35/20)
25 Burpee to Plate
25/20 Cal Row

**Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).

Stretching

Optional
FOR RECOVERY
2:00 Banded Hamstring Stretch (R)
2:00 Banded Hamstring Stretch (L)
2:00 Foam Roll Hamstring

Tuesday 8/3/21

WOD

EMOM x 28 MINUTES
MIN 1 - :50 Max Rope Climbs
MIN 2 - 15/12 Cal Bike
MIN 3 - 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)
MIN 4 - :50 Max Sit-Ups

Finisher

"TABATA"
8 SETS (:20 ON/:10 OFF)
Russian Twist*

*Weighted Optional

Monday 8/2/21

 Strength

Strict Press
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%
**Add 5-10lb to the working weight today.

WOD

3 ROUNDS FOR TIME
21 Thruster (95/65)|(65/45)
21 Box Jumps (24/20)

Finisher

FOR RECOVERY
1:00 Elbow to Instep (R)
1:00 Pidgeon Pose (R)
1:00 Samson Stretch (R)
1:00 Elbow to Instep (L)
1:00 Pidgeon Pose (L)
1:00 Samson Stretch (L)