012020-012420


Monday 012020 Strength/Skill

ON A 7:00 RUNNING CLOCK...

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into...

5 SETS FOR QUALITY

2 Kip Swing + 1 Pull-Up + 2 Kip Swing

Workout

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run

OPTIONAL COOL DOWN FOR RECOVERY

2:00 Lax Ball Pec Smash (L)

2:00 Lax Ball Pec Smash (R)

Tuesday 012120 Strength/Skill FOR LOAD 3x3* Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight) Workout FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into... 12-9-6 Hang Power Clean (135/95)|(95/65) Box Jump (30) into... 9-6-3 Hang Power Clean (185/125)|(135/95) Box Jump (30+) *Heights are the same for all athletes. Goal is three increasing heights for the Box Jump. (Score is Time) Wednesday 012220 Workout NCFIT BENCHMARK WORKOUT "BASELINE II" I. ON A 20:00 RUNNING CLOCK... Build to 5RM Back Squat (Score is Weight) -Rest as Needed*- II. AMRAP x 2 MINUTES Max Calorie Bike *Rest at Least 5:00 b/t Efforts **Last Seen 9/27/19 (Score is Calories) Thursday 012320 Workout FOR LOAD 3-3-3-3 Double-Overhand "Quiet" Deadlift -Rest as Needed- FOR LOAD 5-5-5-5 Tempo Strict Press (1111) (Score is Weight) 5 ROUNDS FOR TIME 25 Plate Ground to OH (45/25) 10 Burpees to Plate (Score is Time) Friday 012420 Workout BENCHMARK WORKOUT "BASELINE I" I. ON A 12:00 RUNNING CLOCK... Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Meters. Also Note Mile Time) -Rest as Needed*- II. AMRAP x 12 MINUTES 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit-ups *Rest at Least 5:00 b/t Efforts **Last Seen 9/25/19 (Score is Calories)

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