3 ROUNDS:
100m Run
25’ High Knees
25’ Butt Kickers
25 Power Skips (Height)*
25’ Power Skips (Distance)**
2 ROUNDS:
50 Single Unders
10 Slam Balls
*Skip on one leg as high as possible
**Skip on one leg as far as possible
EVERY 2:00 FOR 6 SETS
100m Run
20 Slam Balls
30 Double-Unders
(Score is Each Round for Time)
800 meter warmup run
1 min couch per side
40 samson lunges
20 up/down
500 meter farmers carry 53/35 35/26
500 meter row
500 meter run
50 kb swings
200 meter front rack carry
50 meter sled push 250/170 160/120
500 row
500 run
100 ft burpee broad jump
ON A 15:00 RUNNING CLOCK…
Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer workouts.
(No Measure)
Grab a single DB, you’ll need it for EMOM 2 & 3!!
EMOM x 4 MIN
ODD- :45 Groiners
EVEN- :45 Inch Worms + Push-Up
EMOM x 4 MIN
ODD- :20 Single DB DL (inside the feet)/side
EVEN- :45 Up-Downs
EMOM x 4 MIN
ODD- :45 Sit-Ups
EVEN- :20 SA DB Strict Press/side
AMRAP x 20 MINUTES
40 Single DB Front Squat (50/35)|(35/20)
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee
*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.
(Score is Rounds + Reps)
FOR RECOVERY
7:00 of Yoga Flow…
1:00 Dragon (L)
1:00 Dragon (R)
2:00 Forward Seated Fold
1:00 Saddle Archer (L)
1:00 Saddle Archer (R)
1:00 Rebound Recovery
(No Measure)
FOR TIME
40 Cal Row
40 Pull-Ups
20 Deadlift (315/225)
120 Double Unders
40 Cal Row
120 Double Unders
20 Deadlift
40 Pull-Ups
40 Cal Row
(Score is Time)
5 rounds for time:
Run 200m
15 Air squats*
12/8 Pull-ups*
Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose pull-up amount wisely!
5 ROUNDS:
20 AIR SQUATS (*Rx+ WALL BALLS)
15CAL ROW
10 BURPEES
*Any break in WALL BALLS is an immediate 5 BURPEE penalty
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Glute Bridge Hold
1:00 Max Air Squats
STATION 2
1:00 Plank Hold
1:00 DB Push Press
STATION 3
1:00 Wall Sit
1:00 DB Ground to Overhead
STATION 4
1:00 Hollow Hold
1:00 Sit-Ups
4 ROUNDS FOR TIME (7 MINUTE CAP)
10 Alt. Step-ups
:30 Push-up Plank
10 Push-ups
10/8 Cal Row
AMRAP x 10 MINUTES
15/10 Cal. Row
10 Up-Down Box Jump Overs
15 Sit-Ups
10 Box Dips
(Score is Rounds + Reps)
2-3 SETS
:30 Hollow Hold
1:00 Glute Bridge Hold
(No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
20 Jumping Jacks
10 Air Squats
20 Mountain Climbers
100m Run
5-5-5-5
Tempo Back Squat (1111)
(Score is Weight)
FOR TIME
400m Run
(Score is Time)
-Rest 3:00 then Complete Part 2-
ON A 7:00 RUNNING CLOCK…
Row 1000m then in the Remaining Time Max Back Squats (135/95)|(95/65)
(Score is Reps)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
12 DBL DB Bent Over Row
STATION 2
EMOM
12 Burpees Over DB
STATION 3
EMOM
12 DB Front Rack Lunges
STATION 4
EMOM
12 Box Jumps
GENERAL WARM-UP
2 ROUNDS
1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups
SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back
-Rest as Needed b/t Sets-
2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)
-Rest as Needed b/t Sets-
Strict Press
*Start moderate and build to heaviest set of 5, 5 pounds heavier than last week
Superset with Deadlift 5 x 5, working up to one set 5-10 pounds heavier than last week.
Take your time, partner up, lift, enjoy the time.
This is a 10 week strength cycle.
DO NOT get greedy with weight. Be the tortoise, not the hare.
—-
Jorge’s Electrifying Playlist – “My playlist is too gay to function 😂”
https://open.spotify.com/playlist/1OBVF49N7PDQacmzIWbSF1
FOR TIME
2 ROUNDS
15 Push Press, unbroken
30 Box step up (24/20)
-Rest 1:00-
1 ROUND
30 Push Press, unbroken
50 Box step ups (24/20)
Weight should be EASY to start. When in doubt, go light.
RX – 65/43, unloaded step ups
RX+ – 95/63 push press, 35/26 box step ups
10 burpee immediate penalty for any break in push press sets.
5 SETS
30 Slam Ball (30/20)
30 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Each Set for Time)
GENERAL WARM-UP
2 ROUNDS
1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups
SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back
-Rest as Needed b/t Sets-
2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)
-Rest as Needed b/t Sets-
3-3-3-3-3
Strict Press
*Start moderate and build to heaviest set of 3.
(Score is Weight)
FOR TIME
2 ROUNDS
15 Push Press (115/75)|(75/55)
25 Box Jump (24/20)
-Rest 1:00-
1 ROUND
30 Push Press (115/75)|(75/55)
50 Box Jumps (24/20)
(Score is Total Time)
3×3
High Bar Back Squat*
*Perform all sets at the same heavy weight across. Use 80-90% of the 3-Rep from Tuesday.
(Score is Weight)
3×3
Squat Clean*
*Perform all sets at same moderate-heavy weight across.
(Score is Weight)
3 Rounds:
Jog down and back x 3
8 Scap Push Ups
5 Burpees
3 Broad Jumps
AMRAP 18
5 Toe to Bar
8 Single DB Devil’s Press (40/25)[50/35]
24 Box Jumps (24/20)[30/24]
4 Rounds
1 Hard Set of Strict HSPU
12 Barbell Bicep Curls
1 Hard Set of Strict Ring Dips.
4 QUICK SETS (5:00 CAP)
10 Up-Downs
8 Deadlifts
6 Bent Over Rows
4 Broad Jumps
EVERY :40 FOR 10 SETS
3 Hang Power Cleans
*Keep loading moderate.
(Score is Weight)
EVERY 1:30 x 7 SETS
5 Hang Power Cleans (135/95)|(95/65)
10 Burpees Over Bar
(Score is Each Round for Time)
Snatch balance + 2 Overhead Squats (from the rack).
1 Snatch EMOM for 12 minutes. Make them great.
Full clean + 2 additional front squats.
AMRAP X 5 MINUTES
100m Run
5/5 DB Upright Row
10 Alt. Reverse Lunges
EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – 12 DB Hang Power Cleans
MIN 3 – 12 Single DB Alt. Curtsy Squats
(No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 MAX Cal Bike
:30 Recovery
:30 MAX Cal Bike
STATION 2
:30 Double Unders
:30 Lunges
:30 Double Unders
STATION 3
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row
STATION 4
:30 Push-Ups
:30 Plank
:30 Push-Ups
1 ROUND
1:00 Row
:30 Med Ball Deadlift
:30 Groiners
Right into…
1 ROUND
1:00 Row
:30 Power Balls
:30 Cossack Squats
Right into…
1 ROUND
1:00 Row
:30 Wall Ball
HERE’s THE BEATS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
3 Rounds for time:
Row 500 meters
Run 400 meters
35 Wall Balls
100 wallballs for time 20/14
2 ROUNDS
5 Bodyweight Goodmornings*
10 Air Squats
5 Push-Up to Down Dog
10 Burpees
*Feet in squat stance, push the hips back and bow forward until you feel tension in the hamstrings, then use the legs to stand up
2 ROUNDS
3/3 Single Arm DB Deadlift (sumo or suitcase)
3/3 Single Arm DB Strict Press with :02 pause overhead
3/3 Single Arm DB Devil’s Press**
**DB begins on the ground, forward fold, place the right hand on the DB, burpee, jump forward and finish with a single arm DB snatch. The DB can be between the feet or on the outside during the snatch portion.
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
6 DB Deadlifts
4 DB Strict Press
2 Devil’s Press
-Rest 2:00-
REPEAT!
(Score is Rounds + Reps)
2-3 SETS
10 Hammer Curls
20 Weighted Russian Twists
10 Skull Crushers
(No Measure)
2 ROUNDS
10 Alt. PVC Lunge
https://youtu.be/oFbHWV8LwCw
10 Scap Pull-Ups
https://youtu.be/sfTsgt-a63c
10 Alt. Squat Thoracic Rotation
https://youtu.be/Q65ePUFLytQ
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
30 Single Unders
Put PVC back, grab a bar or single DB for WOD
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Shoulder to Overhead (Building)
MIN 2 – 9, 12, or 15 V-Ups
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes choose which rep scheme they follow in the bodyweight movements.
Shoulder to overhead starts light then can build every round or every other round, or just focus on technique. From the rack.
DO NOT GET SLOPPY! This is practice.
Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.
-Rest 2 minutes
at 20:00 Mark:
EMOM: 10 Air squats + Max double unders.
Score is time when you finish 200 dubs.
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
2 ROUNDS
10 Alt. PVC Lunge
https://youtu.be/oFbHWV8LwCw
10 Scap Pull-Ups
https://youtu.be/sfTsgt-a63c
10 Alt. Squat Thoracic Rotation
https://youtu.be/Q65ePUFLytQ
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
10 Kip Swings
Put PVC back, grab a bar or single DB for WOD
DOOF DOOF DOOF!
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes choose which rep scheme they follow in the bodyweight movements.
Power Snatch starts light then can build every round or every other round, or just focus on technique.
DO NOT GET SLOPPY! This is practice.
Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.
-Rest 2 minutes
Run 800 meters for time.
Score run, note weight.
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
100 wallballs for time 20/14
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
TABATA
Mountain Climbers
STATION 2
TABATA
KB Deadlift
STATION 3
TABATA
Sit-Ups
STATION 4
TABATA
Box Step-Ups
4 ROUNDS (6:00 MINUTE CAP)
1/1 SA DB Burpees
2/2 SA DB Floor Press
3/3 SA Ring Row
6/4 Cal Bike (increasing pace)
EMOM x 6 MINUTES
MIN 1 – 10-15 SA DB Incline Bench Press (R)
MIN 2 – 10-15 SA DB Incline Bench Press (L)
(Score is Weight)
“NCFIT S&C BASELINE I”
I. AMRAP x 6 MINUTES
Max Cal Bike
(Score is Cals)
II. AMRAP x 6 MINUTES
5 Strict Pull-ups
10 Push-ups
(Score is Rounds + Reps)
3 SETS
10 Unbroken Power Cleans*
*Increase weight each set
-Rest as Needed b/t Sets-
(Score is Weight)
3 SETS
10 Unbroken Power Snatch*
*Increase weight each set
-Rest as Needed b/t Sets-
(Score is Weight)
2 ROUNDS
10 PVC Pass Through Lunge
10 Scap Pull-Ups
10 Alt. Squat Thoracic Rotation
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
10 Kip Swings
EMOM x 18 MINUTES
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.
(Score is Load)
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
EMOM x 8 MINUTES
MIN 1 – Max Strict HSPU
MIN 2 – Max Strict Pull-Ups
(Score is Reps)