Scheduling update:
Starting in August, the gym will no longer be open on Sundays.
Workout
EVERY 9:00 FOR 27:00…
1500m Row
25 Plate Ground to OH (45/35)|(35/25)
Max Double Unders in Remaining Time
OPTIONAL FINISHER
“SUNS OUT, GUNS OUT”
3 SETS
15 DB Floor Press (Heavy)
:45 “Gun Hold” w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body
Scheduling announcement:
Starting in August, the gym will no longer be open on Sundays.
Strength/Skill
5-5-3-3-1-1
Back Squat
-Rest at Least 2:00 b/t Sets-
*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.
5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+
Workout
NCFIT BENCHMARK WORKOUT
“SPEED DEMON”
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
Scheduling announcement:
Starting in August, the gym will no longer be open on Sundays.
Workout
AMRAP x 15 MINUTES
20/15 Cal Bike
15 Hand Release Push-up
2 Rope Climb
Finisher
ON A 10:00 RUNNING CLOCK…
HS Walk Play*
*Suggested Drills…
Beginners – Pike Walk or HS Hold
Intermediates – Box Rotation or Wall Walk
Advanced – Max Distance Walk
Strength/Skill
EXTENDED WARM-UP
3 SETS
5 Tempo DB Push Press (30X1)
5 Tempo Deadlift (31X1)
*Each Set increase weight on DL. Workout weight for final set.
Workout
FOR TIME
40-30-20
Deadlift (185/125)|(135/95)
DB Push Press (50/35)|(35/25)
Box Jump (24/20)
OPTIONAL COOL DOWN
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Lat/Shoulder Distraction
*Perform stretches for 1:30 on each side.
Home WOD
10 Rounds of
10 Burpees
10 V-ups
