WednesdayWarm-upWarm-upAMRAP x 7 MINUTES 6 Lunge + Lunge + Squat 8 Groiners with a Twist 10 Banded Steps (L R) 8 Up-Downs 6 Bird Dog StrengthFront Squat (1x3)"NCX BASELINE II" I. ON A 12:00 RUNNING CLOCK...
TuesdayWarm-upWarm-up3 ROUNDS 10 Lunges 5 DB Jefferson Curls 10 Quad Heel Taps 5/5 DB Upright Row 10 Up-Downs WeightliftingSnatch x1 OHS x1 Hang Snatch x1 OHS x 1 (Weight)Every 2 Minutes for 7 Sets Stay Light and Focus on form and techniqueWorkoutMetcon (Time)FOR TIME 500 M Row...
MondayWarm-upWarm-upON AN 8:00 RUNNING CLOCK… 500m/400m Row 10 Slow Alt. Bird Dogs 10 Good Mornings 10 Scap Push-ups 400m/350m Row 12 Deadlifts 12 Hang Power Cleans 12 Strict Press 250m/200m Row WeightliftingPower Clean (1x3)BASELINE WORKOUT "NCX BASELINE I" I. ON A 15:00 RUNNING CLOCK...
NEW YEAR BOOTCAMPWarm-up200m jog into Stretch/Mobility Working Lengths of the Gym: Samson stretch Slow side-to-sides Walk out plank, 2 pushups Squat jumps Bear crawl Burpee broad jumps Slow heel to glute Pick the appleMetcon (5 Rounds for reps)Every 6:00 minutes x 5 sets: 20/15 cal bike, into… 10 mountain climbers 20 walking lunges (1,1,2,2) 30 single DB...
SaturdayWarm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)In Teams of Two AMRAP 40 50 Burpees 400 M Run (together) 50 KBS (53/35) 400 M Run 50 Pull Ups 400 M Run 50 Push Ups 400 M Run ...
12/31/2019Warm-upAMRAP 8 at a slow pace of: 5 Power Clean 5 Push Press 6 Alternating Step-ups 5 KBS 5 Box Jump with step-down 5 Power Snatch 5 Bent-over Barbell Rows 5 Knee LiftsNew Year WOD (Time)New Year Challenge WOD For time: 45/40 Calorie Row 30 Power Snatch (115, 73) 30 C2B Pull-ups 30 Push Press 30 T2B 30 Power...
WednesdayWarm-upWarm-upEMOM x 10 MINUTES MIN 1 - :45 Quad Heel Taps MIN 2 - 15 Glute Bridge-Ups into Max Hold MIN 3 - :45 Max Mountain Climbers MIN 4 - 20 Lunges 5 MIN - :45 Max Light Russian Swings -Then Repeat!- StrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 7/7 OH Plate...
TuesdayWarm-upWarm-upEMOM x 9 MINUTES MIN 1 - :40 Single Unders MIN 2 - :40 Kang Squats MIN 3 - :40 Deadbugs MIN 4 - :40 Reverse Single Unders MIN 5 - :40 Lunges MIN 6 - :40 Tuck-Ups MIN 7 - :40 Single Single Double Unders MIN...
MondayWarm-upWarm-up3 rounds or 8 min 10 light wallballs 10 hallow rocks 10/10 green band steps 10 HR push ups StrengthMetcon (Weight)every 2 min for 8 sets 1 front squat + 1 split jerk building (Score is Weight) WorkoutMetcon (Time)4 rounds for time 21 wallballs (20/14) 15 toes to bar 9 handstand push ups (rx+ strict) 15 min...
Bootcamp 12/27Metcon (3 Rounds for reps)TRIO AMRAP6, Rest 4:00 P1 - 15/12 cal bike P2 - Box jumps (24/20) P3 - KB Russian Twists (44/26) TRIO AMRAP8, Rest 2:00 P1 - 250m row P2 - KBS (55/35) P3 - Weighted situps (25/15) TRIO AMRAP10 P1 - 18 burpees P2 - Single jumps P3 - Hollow...