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
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
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)
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.
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)
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.
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)
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
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)
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)
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
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 ROUNDS FOR TIME
20/15 Cal Row
25′ HS Walk
-Rest 2:00-
3 ROUNDS FOR TIME
20/15 Cal Row
25′ HS Walk
(Score is Time)
3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations
Into…
EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar
3-3-3-3-3
Back Squat*
*Start moderate and build to heaviest set of 3.
(Score is Weight)
3 ROUNDS FOR TIME
13 Back Squats (155/105)|(115/75)*
350/300 Row
*Squat can come from ground or rack.
(Score is Time)
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
(No Measure)
5 SETS
1:30 Wall Sit
-Rest 1:30 b/t Sets-
(No Measure)
5 SETS
1:00 Hollow Hold
– Rest 1:00 b/t Sets-
(No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Medball Power Cleans
10 Medball Push Press
STATION 2
1:00 Row for Max Distance
1:00 Rest
:30 Row for Max Distance
:30 Rest
STATION 3
AMRAP
10 Medball Front Squats
10 Medball Russian Twists
20/15 Cal. Bike
Into …
TABATA (8 ROUNDS, :20 ON // :10 OFF)
MVMT 1 – Alt. Forward Lunges
MVMT 2 – Single-Unders
MVMT 3 – Hollow Rocks
MVMT 4 – Double-Under Practice
Into …
20/15 Cal. Bike
FOR TIME
50/40 Cal. Bike
50 Walking Lunges
150 Double Unders
50 Walking Lunges
50/40 Cal. Bike
-Hard Cap 16:00-
(Score is Time)
3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 Glute Bridges
Into…
EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
https://youtu.be/hV_rDOloxCI
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
https://youtu.be/YvxmS5BIPi8
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar
For all squats, focus on great movement patterns.
Mark Pratt’s Ex-Pat Playlist
https://open.spotify.com/playlist/4f3Lky9axfWCdxp4WgzdZn…
Build up to 5-10 pounds heavier than last week, then do 5 sets at the same weight, resting a couple minutes between sets.
You want a power booty? Ya gotta move weight with good form. Get after it.
3 ROUNDS FOR TIME
30 Goblet Lunges (35/26)[53/35]
350/300 Row
Lunges are anyway, alternate or not.
Stand up fully with feet together each rep.
Reset rower each round.
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
(No Measure)