WOD: 10.2.19

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES
3 Power Snatch (115/75)
6 Hanging Leg Raises
6 Strict Pull-ups
6  Hanging Leg Raises

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES
3 Power Snatch (155/105)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar

WOD: 10.1.19

W.O.D.

Metcon (4 Rounds for reps)

4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.

WOD: 9.30.19

W.O.D.

FIT: Smurph (Time)

For Time:
400m Run,
25 Pull-ups,
50 Push-ups,
100 Air Squats,
400m Run

PERF: Murph Light (Time)

For Time:
800m Run,
50 Pull-ups,
100 Push-ups,
150 Air Squats,
800m Run

WOD: 9.27.19

W.O.D.

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat

*Rest at Least 5:00 before Sprint Effort.

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES
Max Calorie Bike

WOD: 9.26.19

Extended Warm-up

Power Clean (8×2)

EMOM x 8 MINUTES
2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

W.O.D.

FIT: Metcon (Time)

FOR TIME
22-16-10
Up-Down
Power Clean (95/65)

-8:00 Time Cap-

PERF: Metcon (Time)

FOR TIME
22-16-10
Up-Down
Power Clean (135/95)

-8:00 Time Cap-

WOD: 9.25.19

W.O.D.

NCFIT Baseline – Aerobic  (Time)

ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower

*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.

**Rest at Least 5:00 before the Bodyweight AMRAP

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups

WOD: 9.24.19

W.O.D.

FIT: Metcon (AMRAP – Reps)

EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Split Snatch (35/25)*
MIN 2 – 12/10 Cal Row
MIN 3 – Max “Unbroken” Wall Balls (20/14)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.

PERF: Metcon (AMRAP – Reps)

EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Split Snatch (50/35)*
MIN 2 – 12/10 Cal Bike
MIN 3 – Max “Unbroken” Wall Balls (30/20)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.

WOD: 9.23.19

Strength

Deadlift (3-3-3-3-3)*

*Build to 3RM Deadlift.

W.O.D.Metcon (Time)

FOR TIME
200m Run

Into…

3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders

into…

200m Run

-10:00 Hard Cap-

WOD: 9.22.19

W.O.D.

FIT: Metcon (Time)

FOR TIME
15-12-9
Overhead Squat (45/35)
Wall Ball (14/10)
Toe to Bar

into…

12-9-6
Overhead Squat (65/45)
Wall Ball (14/10)
Toe to Bar

into…

9-7-5
Overhead Squat (75/55)
Wall Ball (14/10)
Toe to Bar

-16:00 Hard Cap-

PERF: Metcon (Time)

FOR TIME
15-12-9
Overhead Squat (75/55)
Wall Ball (20/14)
Toe to Bar

into…

12-9-6
Overhead Squat (95/65)
Wall Ball (20/14)
Toe to Bar

into…

9-7-5
Overhead Squat (115/75)
Wall Ball (20/14)
Toe to Bar

-16:00 Hard Cap-

WOD: 9.21.19

W.O.D.

FIT: Metcon (Time)

EVERY 3 MINUTES FOR 30 MINUTES…
15/12 Cal Row
9 Hand Release Push-Ups
6 Up-Down Box Jump Over (20/16)

Score is your slowest round!

PERF: Metcon (Time)

EVERY 3 MINUTES FOR 30 MINUTES…
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)

Score is your slowest round!

WOD: 9.20.19

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

W.O.D. DT

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here

WOD: 9.19.19

W.O.D.

FIT: Metcon (No Measure)

E2MOM x 20 MINUTES
MIN 1 & 2 – Run 200m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (75/55)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

PERF: Metcon (No Measure)

E2MOM x 20 MINUTES
MIN 1 & 2 – Run 400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.