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January 20, 2020

 

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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