Saturday 2/5/22

 Saturday, February 5, 2022

TEAM WOD

IN TEAMS OF 2...
AMRAP x 25 MINUTES*
Max DB Hang Curtis P's**

*P1 works while P2 performs a 250m Row.
Alternate when the Rowing partner finishes.

**1 Rep = 1 Hang Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Push Press

Friday 2/4/22

 Friday, February 4, 2022

Strength

ON A 10:00 RUNNING CLOCK...
Build to 3-Rep Deadlift
Heavier than Workout Weight

WOD

3 SETS*
ON A 6:00 RUNNING CLOCK...
40 Sit-Ups
40 Push-Ups
20 Deadlifts (225/155)|(155/105)

-No Additional Rest b/t Sets-
*Goal is to have at least :30 rest b/t sets

Thursday 2/3/22

 Thursday, February 3, 2022

Strength

3x6
Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.

WOD

ON A 15:00 RUNNING CLOCK…
3 Unbroken Hang Squat Snatch*
75 Double Unders

Wednesday 2/2/22

 Wednesday, February 2, 2022

Strength

4 SETS FOR QUALITY
5-7+ Tempo Strict Pull-Ups (1111)*
*Goal to maintain perfect hollow body position
-Rest as needed b/t Sets-

WOD

FOR TIME
1000/800m Row

Immediately Into…
21-15-9
Up-Downs to Target*
Pull-Ups**

Immediately Into…
1000/800m Row

*Target 6' above standing reach. **Chest to Bar Optional.

Tuesday 2/1/22

 Tuesday, February 1, 2022

WOD

NCFIT BENCHMARK WORKOUT
"PUNCH OUT"
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar

Finisher

EMOM x 10 MINUTES
MIN 1 - 10 DB Seated Arnold Press (Athlete Choice)
MIN 2 - :50 Weighted Sit-Ups

Monday 1/31/22

 Monday, January 31, 2022

Skill

ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs

WOD

5 ROUNDS FOR TIME
25/20 Cal Bike
15 Hang Power Cleans (135/95)|(95/65)
3 Rope Climbs

Saturday 1/29/22

 Saturday, January 29, 2022

TEAM WOD

PARTNER WORKOUT
2 ROUNDS FOR TIME*
1500/1000m Row
100 Box Jump Overs (20)
50 Front Squats (95/65)|(65/45)

*P1 works while P2 rests. Switch every 250m on the row. Split the Jumps and Squats as needed.

Friday 1/28/22

 Friday, January 28, 2022

WOD

"TABATA"
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 - Up-Downs
TABATA 2 - Slam Balls (30/20)|(20/15)
TABATA 3 - Slam Ball Alt. Lunges*
TABATA 4 - Slam Ball Russian Twists**
TABATA 5 - Up-Downs
*Ball held in a Bear Hug, L+R = 1-Rep

**L+R = 1 Rep

-No additional rest b/t Tabatas-

Mobility

FOR RECOVERY
5:00 Foam Roll Hamstrings + Lats

Thursday 1/27/22

 Thursday, January 27, 2022

WOD

AMRAP x 20 MINUTES
50 Double Unders
10 Deadlifts (275/185)|(185/135)
7 Muscle-Ups

*After every full round, Rest 1:00.

Wednesday 1/26/22

 Wednesday, January 26, 2022

Strength

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Push or Split Jerk*

WOD

"PUSH. PULL."
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155/105)|(115/75)
*15 Cal Row After Every Set

Finisher

Optional Finisher
FOR RECOVERY
5:00 Nasal Breathing Row (EZ)*
*To be performed ASAP after completing the workout.

Tuesday 1/25/22

 Tuesday, January 25, 2022

WOD

EMOM x 24 MINUTES*
MIN 1 - 15/12 Cal Bike
MIN 2 - Max Strict Pull-Ups or Max Push-Ups
MIN 3 - Max Burpee Box Crawl Overs (30/24)|(24/20) or Max Burpee Box Jump Overs (24/20)
MIN 4 - REST

Monday 1/24/22

 Monday, January 24, 2022

Strength

3x6
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%.

WOD

AMRAP x 15 MINUTES
4 OHS (115/75)|(75/55)*
8 Wall Balls (20/14)|(14/10)
12 Lunges
250m Row
*Bar must come from floor.

Friday 1/21/22

 Friday, January 21, 2022

Strength

ON A 16:00 RUNNING CLOCK...
Build to a Heavy 2-Rep
Power Clean + Push Jerk

WOD

NCFIT BENCHMARK WORKOUT
"THE CALI BEAR"
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

Thursday 1/20/22

 Skill

ON A 10:00 RUNNING CLOCK…
Practice Kipping and Butterfly C2B Pull-Ups

WOD

2 SETS
AMRAP x 8 MINUTES
15/12 Cal Bike
10 Chest to Bar Pull-Ups
15 Sit-Ups
*Pick up where you left off.
-Rest 2:00 b/t Sets-

Mobility

FOR RECOVERY
5:00 Foam Roll Lats

Wednesday 1/19/22

 Strength

220116B

4x3
Overhead Squat/ Front squat

*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.

WOD

3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)

Finisher

Optional Finisher
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups

Tuesday 1/18/22

 WOD

5 SETS FOR QUALITY
10 Burpees
15 Strict Push-Ups
10-15 Toes to Bar
1:00 KB Standing Goblet /Gun Hold (70/53)|(53/35)
20 Russian KB Swings
-Rest 1:30 b/t Sets-

Finisher

3 SETS
7 Barbell Curls (Halfway Up) (Athlete Choice)
7 Barbell Curls (Halfway Down)
7 Barbell Curls (Full)

Monday 1/17/22

 Strength

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

WOD

FOR TIME
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges**
1000m row
20 Alt. DB Clean (50/35)|(35/20)
20 Alt. Single DB Front Rack Lunges
1000m row
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges

**DB held across the chest

Saturday 1/15/22

 Saturday, January 15, 2022

TEAM WOD

PARTNER WORKOUT
FOR TIME*
20-40-60-80-100
Partner Med Ball Sit-Ups (20/14)|(14/10)**
Wall Balls

*Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team.
**For the WB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.

Friday 1/14/22

 Friday, January 14, 2022

Strength

Overhead squats
2x6
2x3

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

WOD

EMOM x 16 MINUTES
MIN 1&2 - 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35)
MIN 3 - 15 Hang Power Snatch
MIN 4 - Rest

(Score is Lowest Reps)

Thursday 1/13/22

 Thursday, January 13, 2022

WOD

FOR TIME
1000/800m Row
12 DB Up-Downs (50/35)|(35/20)
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders

*Option for "Unbroken" DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep.

Wednesday 1/12/22

 Wednesday, January 12, 2022

Strength

EMOM x 10 MINUTES
MIN 1 - 5-7 or More Strict Toes to Bar or Knees to Chest
MIN 2 - 3 Push Press + 3 Push Jerk (Light)*

*Keep Light & Focus on Cycling. Build little-by-little each set.

WOD

FOR TIME
400m Run
Immediately Into...
18-15-12-9
Toes to Bar
Shoulder to Overhead (115/75)|(75/55)

Tuesday 1/11/22

 Tuesday, January 11, 2022

WOD

12 ROUNDS FOR TIME
5 Box Jumps (30/24)
10 Push-Ups
15 Russian KB Swing (70/53)|(53/35)

Finisher

4 SETS FOR QUALITY
20 Supermans
1:00 Side Plank*
-Rest 1:00 b/t Sets-
*Alt. Sides each Set.

Monday 1/10/22

 Monday, January 10, 2022

Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster

WOD

AMRAP x 12 MINUTES
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Bar Muscle-Ups
*Every round, Thruster reps increase by 1.
For example, 3-4-5-6-etc. BMU stay at 3.

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

Saturday 1/8/21

 Saturday, January 8, 2022

Strength

3 SETS FOR QUALITY
8/8 Bulgarian Split Squats*
15 Heel Elevated Narrow Squats
-Rest as needed b/t Sets-

*Weighted optional.

TEAM WOD

PARTNER WORKOUT
AMRAP x 18 MINUTES*
12 DBL DB Hang Muscle Snatch (35/20)|(20/15)
6 DB Up-Downs
12 Walking DB Suitcase Lunges

*Partner 1 Works while Partner 2 Rests. Partners alternate ONLY every movement.
For example: P1 performs the Snatch, P2 Performs the Lunges, P1 Performs the Up-Downs, P2 Performs the Snatch, etc.

Friday 1/7/22

 Friday, January 7, 2022

Strength

ON A 20:00 RUNNING CLOCK...
Build to a Heavy Complex of:
2 Squat Cleans + 1 Push Jerk + 1 Split Jerk

*The Squat Cleans do not have to be done unbroken

WOD

"CALIFORNIA LOVE"
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

Mobility

Optional
FOR RECOVERY
5:00 Foam Roll Legs + Glutes

Thursday 1/6/22

 Thursday, January 6, 2022

WOD

5 ROUNDS FOR TIME
50 Double Unders
30' DBL DB Crawl (50/35)|(35/20)
25 Double Unders
30 Sit-Ups

Finisher

FOR TIME
100 DB Flutter Kicks
*L+R = 1 Rep

Wednesday 1/5/22

 Wednesday, January 5, 2022

Skill

3 SETS FOR QUALITY
:30 Handstand Hold
3 Strict HSPU Negatives (:03 Descent)
10 Slow Narrow Stance Air Squats

WOD

AMRAP x 20 MINUTES
5 Strict Handstand Push-Ups
10 Alt. Pistol Squats
15/12 Cal Bike

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press

Tuesday 1/4/22

 Tuesday, January 4, 2022

Strength

ON A 15:00 RUNNING CLOCK...
8-8-6-6*
Strict Pull-Ups or Strict Chest to Bar Pull-Ups

*Superset with 3-5 reps of Deadlift...starting Moderate and building to heavier than your workout weight.

WOD

FOR TIME
50 Chest to Bar Pull-Ups
50 Deadlifts (185/135)|(135/95)
50 Box Jumps (24/20)
50 Alt. DB Clean (50/35)|(35/20)

Monday 1/3/22

 Strength

4x6
Overhead Squat

*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

WOD

"THE ASSIGNMENT"
FOR TIME
21-15-9
Overhead Squat (95/65)|(65/45)

*500/400m Row after each full set.

Mobility

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch