NCX strength + conditioning 10.17.22 - 10.23.

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP

AMRAP x 3 MINUTES 2 ROUNDS 2:00 Row (1:00 EZ / 1:00 Mod) AMRAP x 6 MINUTES 1 ROUND AMRAP x 6 MINUTES ON AN 8:00 RUNNING CLOCK…
4 Air Squats w/Alt. Thoracic Rotation 1:00 EZ Bike 100m Run 5 Scap Pull-Ups 5 Cat/Cows + 5 Bodyweight Good 25/20 Cal Bike (2:00 CAP)
4 Push-Up to Down Dog 30 Single Unders Into… 5 KB Suitcase Deadlifts + :15 SA Suitcase 10 Ring Rows Mornings AMRAP IN TIME REMAINING…
4 Cat/Cows 10/10 Single Arm Ring Rows 2-3 SETS Hold 5 BW Lunge-Lunge-Squats 10 Barbell Clean Deadlifts* 3/3 Moose Antlers
4 Alt. Step-Ups :30 Hollow Hold 7 Barbell Romanian DL 10 Alternating V-Ups 5/5 Single Leg Box Step-ups :10 Active Bar Hang + 5 Kip Swings
5 Segmented ‘No-Jump’ Burpees 10 Alt. KB Slides Into… 5 KB Deadlifts + Russian KB Swings 3 Push-Up to Down Dog
Into… Into… (3-Steps)* 1 ROUND
2 ROUNDS 2 ROUNDs 7 Barbell Strict Press (:01 Pause WORKOUT 5 Kip Swings (challenge for pause/beat *At the 3:00 mark switch to 5 Upright STRENGTH
6 Med. Ball Front Squats 1:00 MOD Bike Overhead) 3 ROUNDS FOR QUALITY swings!) Rows +10 Elbow Punches 3 SETS
3/3 Med. Ball Around the Worlds 30 Double Unders 400m Run 10 Jumping Pull-Ups ON A 3:30 RUNNING CLOCK...
6 Alt. Med. Ball Step-Ups 15 Supinated Ring Rows *Segmented Burpee = Sprawl to Plank / 100m Single Arm KB Suitcase Carry (R) 5 Barbell Front Squats EXTENDED WARM-UP 20 Alt. DB Incline Bench Press
6 Box Jumps :30 Superman Hold Push-Up / Correct Feet to Standing (Athlete Choice, Moderate) EMOM x 9 MINUTES 15 Banded Push Downs
Position 30 Alt. V-Ups Into… MIN 1 - 3 Power Cleans + 3 Hang Power 20 Alt. Deadbugs
STRENGTH STRENGTH 100m Single Arm KB Suitcase Carry (L) 1 ROUND Cleans*
5x4 @ 75-80% 4 SETS -No Additional Rest b/t Sets- 20 Alt. KB Slides 5 Bigger Kip Swings MIN 2 - :45 Plank Hold -Rest with Time Remaining-
Push Press* 2 Bottom to Half Pull-Ups* 3-5 Strict Pull-Ups MIN 3 - 4/4 Slow Single Leg Box Step
+ STRENGTH (No Measure) 5 Barbell Thrusters Downs (24/20) (No Measure)
*Base percentages off 2-Rep Heavy. :05 Chin Over Bar Hold 5x4 @ 75-80%
+ Deadlift* POST-WORKOUT STRENGTH STRENGTH *Start Light and Build to above Workout WORKOUT
(Score is Weight) 2 Top to Half Pull-Ups 2-3 SETS 5x4 @ 75-80% Weight. 4 ROUNDS FOR TIME*
+ *Base percentages off 2-Rep Heavy. 10/10 Single Leg KB RDL Front Squat* 25/20 Cal Bike
Week 3 of 11 2 Strict Pull-Ups 20 Banded Pull Throughs (Score is Weight) 25 Toes to Bar
(Score is Weight) :20/:20 Single Leg Wall Sit *Base percentages off 2-Rep Heavy.
WORKOUT -Rest as Needed b/t Sets- WORKOUT *Every 2:00, Not Including 0:00, Perform
FOR TIME Week 3 of 11 -Rest as Needed b/t Sets- (Score is Weight) EMOM x 24 MINUTES 10 Hand Release Push-Ups.
30 Med. Ball Front Squats *Option to Use Band or Rings. MIN 1 - 20 Russian KB Swings
(20/14)|(14/10) WORKOUT (No Measure) Week 3 of 11 (70/53)|(53/35) (Score is Time)
30 Push Press (95/65)|(65/45) (No Measure) 4 SETS MIN 2 - :45 Max Up-Downs Over Bar
30 Wall Ball Step-Ups (24/20)* ON A 3:00 RUNNING CLOCK... NCFIT BENCHMARK WORKOUT MIN 3 - 5 Power Clean + 5 Hang Power PARTNER WORKOUT OPTION
30 Wall Ball Push Press to Target Week 3 of 5 20/15 Cal Row "TENET" Clean (135/95)|(95/65) IN TEAMS OF 2...
30 Front Squats 10 Alt. Single Arm DB Devil's Press FOR TIME MIN 4 - :45 Max Box Step-Ups (24/20) AMRAP x 22 MINUTES*
30 Box Jumps WORKOUT (50/35)|(35/20) 9-15-21 40/30 Cal Bike
30 Wall Balls "TABATA" Max Deadlifts (275/185)|(185/135) in Pull-Ups (Score is Total Reps of Up-Downs + 30 Toes to Bar
30 Box Jump Overs 8 ROUNDS EACH, :20 ON / :10 OFF Time Remaining... Thrusters (95/65)|(65/45) Step-Ups) 20 Hand Release Push-Ups
TABATA 1 - Bike
*Hold WB Any Way for Step-Up. TABATA 2 - Ring Rows -:30 Rest b/t Sets- -Rest 3:00- KG KB: (32/24)|(24/16) *P1 Works while P2 holds a Static Hold.
TABATA 3 - Double Unders KG BB: (60/42.5)|(42.5/30) Split Work as Needed. While P1 is
(Score is Time) TABATA 4 - Bike (Score is Lowest Reps) FOR TIME working, P2 is in the Static Hold Listed
15-12-9 Below. Once P1 finishes their designated
KG WB: (9/6)|(6/5) -No Additional Rest b/t Tabatas- KG BB: (125/85)|(85/60) Chest to Bar Pull-Ups amount of work, switch. If Partner 2
KG BB: (42.5/30)|(30/20) KG DB: (22.5/15)|(15/10) Thrusters (115/75)|(75/55) takes a break during the static hold, the
(Score is Total Reps) partner working must stop and rest until
OPTIONAL FINISHER (Score is Total Time) partner is back in their hold again.
OPTIONAL FINISHER FOR QUALITY
TABATA (8 ROUNDS, :20 ON / :10 OFF)* 300/200 Alt. Box Step-Ups (24/20) KG BB1: (42.5/30)|(30/20) Static Hold Options...
MVMT 1 - Sit-Ups KG BB2: (52.5/35)|(35/25) Bike -- Wall Sit
MVMT 2 - Hollow Rocks Week 1 of 4 -- "Chad" Extra Credit Toes to Bar -- Bar Hang
Last Seen: 10/1/21 Hand Release Push-Ups -- Plank Hold
*Alternate b/t Sit-Ups & Hollow Rocks. (No Measure) (Athlete Choice)

(Score is Total Reps) (Score is Rounds + Reps)

WORKOUT TYPE: EFFORT WORKOUT TYPE: SPRINT WORKOUT TYPE: HEAVY WORKOUT TYPE: QUALITY WORKOUT TYPE: EFFORT WORKOUT TYPE: EFFORT WORKOUT TYPE: GRIND
COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO:
https://vimeo.com/759204651/3ae61c6864 https://vimeo.com/759203827/b954f4d1a4 https://vimeo.com/759203224/1e541c9ef3 https://vimeo.com/759202406/4ac4930fd1 https://vimeo.com/759201728/c613185fc1 https://vimeo.com/759201084/1f46415ca6 https://vimeo.com/759200266/34040b0f71

ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO:
https://vimeo.com/759210301/92a2cfffe7 https://vimeo.com/759209301/3e83c78fd9 https://vimeo.com/759208457/60d5a940d7 https://vimeo.com/759207599/b3a7c760db https://vimeo.com/759206792/eb0a614fed https://vimeo.com/759206116/4e8248eed1 https://vimeo.com/759205273/c1daf5b08f

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