Strength & Workout – 9/25/2020

STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5/5 Front Rack Reverse Lunges
MIN 2 – :50 Weighted Glute Bridges

(Score is Weight)

BENCHMARK WORKOUT
“TRIDENT”

AMRAP x 4 MINUTES
Max Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES
Max Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES
Max Wall Balls (20/14)|(14/10)

*Last seen 2/27/2020

(Score is Reps)

Saturday Workout – 9/11 Tribute

Workout

WARM-UP
200m Row/Ski (.25m bike)

Into…

2 SETS BARBELL WARM-UP (3-5 reps of each)
Clean Grip RDL
Hang Hi-Pull
Hang Muscle Clean
Hang Power Clean
Strict Press
Push Press
Push Jerk

Into…

200m Row/ski (.25m bike)

HERO WORKOUT*
“9/11”

FOR TIME
2001m Row/Ski (2.001 mile bike)*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row/Ski (2.001 mile bike)

*Original workout format attributed to CF BelAir.
**Athletes may start with row/ski/bike and preferably finish the workout with another cardio machine.

(Score is Time)

Strength & Workout – 9/11/2020

Although we are sticking with our NCFit NCX programming today, todays date of Sept 11th is not lost on us, nor is its’ significance. We will have a moment of reflective silence at the beginning of each class today and join us on Saturday for a 9-11 Tribute Workout.

STRENGTH
6 SETS*
1 High Hang Power Clean
+
1 Above the Knee Power Clean
+
1 Power Clean
+
1 Front Squat

-Rest as Needed b/t Sets-

*Keep weight moderate-heavy.

(Score is Weight)

BENCHMARK WORKOUT
“LITTLE BEAR”

EVERY :30 x 15 MINUTES
2 Power Clean (185/135)|(135/95)

(Score is Weight)

Labor Day / Open Gym – 8 am to 10:30 am

2 Hero WOD’s to choose from:

Omar – in memory of U.S. Army 1st Lt. Omar Vazquez

For Time:
10 Thrusters (95/65)
15 bar facing burpees
20 Thrusters (95/65)
25 bar facing burpees
30 Thruster (95/65)

35 bar facing burpees

OR

(Rowing) Rene’ – in memory of Danish Army Sgt. Rene’ Brink Jakobsen

7 Rounds for Time:
Row 400 meters
21 lunges
15 pull-ups
9 burpees

Scale Options: Scale weights, reps and movements as appropriate. Perform with a cohort partner. Ask a coach for scaling guidance if you have questions.

Strength & Workout – 9/1/2020

STRENGTH
8 SETS*
2 Pausing Power Cleans**

*Start light and end moderate-heavy.

**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.

-Rest As Needed b/t Sets-

(Score is Weight)

WORKOUT
EMOM x 12 MINUTES
MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)*
MIN 2 – 15/12 Cal Bike

*Weight should be moderate-heavy. All Reps TNG.

(No Measure)