123019-010320

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)