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, February 28, 2020
Thursday, February 27, 2020
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.
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.
Wednesday, February 26, 2020
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.
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.
Tuesday, February 25, 2020
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
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
Monday, February 24, 2020
Sunday, February 23, 2020
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
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
Friday, February 21, 2020
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.
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.
Subscribe to:
Posts (Atom)