Workout of the Day

Wednesday GS&C

In 22 MIN do:
Run, 1 mile
then in the remaining time, AMRAP of:
2 Up-Down Pull-Ups or Muscle Ups
4 Overhead Press*
8 Kettlebell Swings

*Overhead Press Options:
– Dumbbell Strict Press
– HSPU or HSPU Varistions

Tuesday GS&C

Back Squat 5×5

Use the same weight for each set.
Rest as needed between sets.

Week 1 of 6 Strength | Progressive Overload Cycle

As many reps as possible in 8 mins of:
2 DB Squats
2 Toes-to-somethings
4 DB Squats
4 Toes-to-somethings
6 DB Squats
6 Toes-to-somethings

* Continue adding 2 reps each round to each movement until time expires.
*DB Squats w/ 2x DB on shoulders, light – moderate load

STRENGTH SQUAD PROGRAMMING
Lift 1:  Deadlift
Lift 2:  Barbell Row

Thursday GS&C

3-4 rounds for quality of;
Plank Hold, 1 min
Handstand Hold, 30 secs
Chin Over Bar Hold, 15 secs
Dead Hang Hold, 30 secs

4 rounds, each round for time, of:
20 Box Jumps
10-15 Toes-to-something
20 Bike Calories

Rest 2 mins between each round.

Strength Squad

Deadlift and Barbell Row

Monday GS&C

For time:
Row, 2024 m
— then —
120 Burpees or Burpees Over Bars
100 Hang Power Cleans

Partition reps of Burpees and Hang Power Clean as needed.

*Option to do w/ partner or individually… if w/ partner 1 person works and 1 person rests
*If class is large 1/2 class do row as buy in and 1/2 do row as buy out

Saturday GS&C

FOR TIME: 25 MIN CAP
10-9-8-7-6-5-4-3-2-1
Box Jump Overs
Toes to Something
Power Snatch or DB Snatch

*After each full round, complete a 50m-100m Run. The workout ends with a 50-100m Run.

Coaching Note: This is Sunday’s workout from NCFIT

ADJUSTED OPTION FOR NEWER ATHLETES
FOR TIME*
7-6-5-4-3-2-1
Box Jump Overs
Toes to Something
Power Snatch

*After each full round, complete a 50m-100m Run. The workout ends with a 50-100m Run.