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123019-010320

December 30, 2019

 

Monday 123019
Strength/Skill

 3-3-3Power Snatch*

 

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

 

Workout

 

AMRAP x 15 MINUTES

3-2-1 Power Snatch*

10/8 Cal Bike

20 Unbroken Double Unders or 40 Unbroken Single Unders

 

*Minutes 0-5... 3 reps @ (115/75)|(75/55)

Minutes 5-10...2 reps @ (135/95)|(95/65)

Minutes 10-15...1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.

 

Tuesday 123119

Workout 

CLASSIC WORKOUT 
"THE 20/20 EXPERIENCE"

AMRAP x 20 MINUTES*
20 Box Jumps (24/20)
20 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go...perform 20 Sit-Ups
**New Classic Workout-- NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.

(Score is Rounds + Reps) 

COOL DOWN 
FOR RECOVERY
2:00 Calf/Achilles Smash on Barbell (L)
2:00 Calf/Achilles Smash on Barbell (R) 


Wednesday 010120


Two classes
8:00AM
9:15AM

 

Thursday 010220

Strength/Skill 

ON A 12:00 RUNNING CLOCK... 
Practice HS Walk Skill*

*Beginner - Bear Crawl or Box Walk
Intermediate - Box Walk or Guided Walk
Advanced - Guided Walk or Free Walk


Workout 

EMOM x 15 MINUTES 
MIN 1 - MAX Push-Ups
MIN 2 - 16/13 Cal Bike
MIN 3 - MAX V-Ups

(Score is Reps) 

COOL DOWN 
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)


Friday 010320

Strength/Skill 

ON A 25:00 RUNNING CLOCK... 
Build to 1RM Clean & Jerk

*Last Seen 9/4/19

(Score is Weight) 

Workout 

3 ROUNDS FOR TIME 
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead

(Score is Time) 

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