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28
Jan

Wednesday 1-29-20

Workout

STRENGTH
EMOM x 6 MINUTES
MIN 1 – 10-15 SA DB Incline Bench Press (R)
MIN 2 – 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

NCFIT BENCHMARK WORKOUT
“NCFIT S&C BASELINE I”

I. AMRAP x 6 MINUTES
Max Cal Bike

(Score is Cals)

-Rest as Needed-

II. AMRAP x 6 MINUTES
5 Strict Pull-ups
10 Push-ups

(Score is Rounds + Reps)

26
Jan

Monday 1-27-20

Workout

STRENGTH
5-5-5-5
Tempo Strict Press (1111)

(Score is Weight)

WORKOUT
FOR TIME
25 Push Press (95/65)|(65/45)

Immediately into…

7 ROUNDS
6/4 Cal Bike
12 Slam Balls (30/20)|(20/10)

Immediately into…

25 Push Press

(Score is Time)

25
Jan

Saturday 1-25-20

Workout

PARTNER WORKOUT
IN TEAMS OF 2…

FOR TIME*
120 Thrusters (135/95)|(95/65)
120 Up-Downs

*P1 works while P2 rests. Reps can be broken up and completed in any order.

(Score is Time)

COOL DOWN
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back

(No Measure)

24
Jan

Friday 1-24-20

Strength/Skill

5-5-5-5
Tempo Strict Press (2111)

(Score is Weight)

Workout

EVERY 2:00 FOR 6 SETS
20/15 Cal Row
MAX Push Press (115/75)|(75/55)

-Rest :30 b/t Sets-

(Score is Reps)

22
Jan

Thursday 1-23-20

Strength/Skill

5-5-5-5
Tempo Back Squat (2111)

(Score is Weight)

Workout

AMRAP x 11 MINUTES
1 Back Squats (155/105)|(95/65)
2 Slam Balls (20/10)
3 Slam Ball Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.

(Score is Rounds + Reps)

1 2 3 611