NCX strength + conditioning 10.24.22 - 10.30.

22

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP

2 ROUNDS
AMRAP x 6 MINUTES TABATA* 3 SETS 4 SETS (:15 ON // :15 OFF) AMRAP x 3 MINUTES 1 ROUND
30 High Knees
3 Push-Up to Pike MVMT 1: Easy Bike → Mod Bike → Hard 100m Run MVMT 1 - Box Step-Ups 8 Alt. Lunges 10 Slam Ball G2OH 250/200m Row
6/4 Cal Row Bike → Sprint Bike 4 Hand Release Push-Ups MVMT 2 - Jumping Air Squats 6 MB Thrusters 10 Knee Push-Ups :20 Squat Hold
10 Scap Pull-Ups
3/3 SA DB Push Press MVMT 2: Bootstrap Squats → Cossack 8 Hollow Rocks MVMT 3 - Kipping Swings 4 Barbell Press Up & Overs* :30 High Jump Singles 5 Empty Barbell Deadlifts
20 Single Unders* Squats → Sumo Squats → Air Squats 12 Stiff-Legged Deadlift* MVMT 4 - Knee Push-Ups 5 Upright Rows
Into...
Into…
2 ROUNDS
*At minute 3:00, switch to Double Under *Complete all variations of MVMT 1, *Empty Barbell. Movement starts at 1 SET = MVMT 1 - MVMT 4 AMRAP x 3 MINUTES 30 Butt Kicks Into…
practice. switch to MVMT 2 halfway through the mid-shin or slightly above. Return the bar 8 Barbell Back Rack Lunges 10 Slam Balls 1 ROUND
10 Hand Release Push-Ups
Tabata gently to the ground after the 12th rep. STRENGTH 6 Wall Balls 10 Kip Swings 500/400m Row (time trial)
STRENGTH NOTE: Perform each movement variation 3 SETS 4 Barbell Press Up & Overs :30 Double Under Practice :45 Bodyweight Wall Sit
4x3 @ 80-85% ONCE as you progress through the STRENGTH 15 Banded Hollow Pushdowns 5 Hang High Pulls
Push Press* Tabata 4x3 @ 80-85% 10/10 Single Arm Ring Rows *Barbell starts in the front rack, is STRENGTH 6 Alt. Elbow Punches
1.) 4 SETS, :20 ON // :40 REST
Deadlift* 10 DB Front Raise + Lateral Raise* pressed up overhead, and carefully Max Pull-Ups or Ring Rows*
*Base percentages off 2-Rep Heavy. -Rest 1:00- lowered/absorbed onto the back rack. WORKOUT
*Kipping, Banded, or Strict
*Base percentages off 2-Rep Heavy. -Rest As Needed b/t Sets- (Score is Max Reps Pull-Ups) EMOM x 24 MINUTES
(Score is Weight) TABATA* STRENGTH MIN 1&2 - 500/400m Row
MVMT 1: Ring Rows → Scap Pull-Ups (Score is Weight) *1 REP = 1 Front Raise + 1 Lateral Raise 4x3 @ 80-85% -Rest 2:00 b/t Part 1 & Part 2- MIN 3 - :45 Max Hang Power Clean
Week 4 of 11 MVMT 2: Banded Bent Over Rows → Front Squat* 2.) 3 SETS* (155/105)|(115/75)
Band Pull Aparts Week 4 of 11 (No Measure) 10 DB Bent Over Reverse Flyes MIN 4 - :45 DB Weighted Wall Sit (Athlete
15 DBL DB Hammer Curls
NCFIT BENCHMARK WORKOUT *Base percentages off 2-Rep Heavy. Choice, Heavy)*
*Alternate between MVMT 1 and MVMT WORKOUT WORKOUT *Use a light or light-moderate weight
"LIGHT IT UP"
2 AMRAP x 14 MINUTES* 4 SETS (Score is Weight) -Rest as Needed b/t Sets- *Option to Hold DB in Gun or Goblet
FOR TIME (No Measure)
NOTE: Perform each movement variation 20-15-10 ON A 4:30 RUNNING CLOCK... Position.
50/40 Cal Row
TWICE as you progress through the Burpees 15 Box Jumps (24/20) Week 4 of 11
60 Up-Downs WORKOUT
Tabata Deadlift (185/135)|(135/95) 30 DB Floor Press (35/20)|(20/15) ON A 4:00 RUNNING CLOCK... (Score is Max Reps of Hang Power
70 Alt. DB Hang Snatch + Push Press
200m Run
(50/35)|(35/20)* 15 Toes to Bar WORKOUT Cleans)
40 Slam Balls (30/20)|(20/10)
60 Up-Downs STRENGTH *After Each Full Set, Complete a 200m 30 Alt. No Push-Up Renegade Rows FOR TIME Max Sit-Ups in Time Remaining...

150 Double Unders 4 SETS Run. Ex: 20 Burpees + 20 Deadlifts + 30 Alt. Back Rack Lunges KG BB: (70/47.5)|(52.5/35)
-Rest 1:00-
8-12 Banded Wide Grip Pull-Ups 200m Run. Once you complete the round -Rest w/ Time Remaining- (115/75)|(75/55)
*1 REP = 1 Hang Snatch + 1 Push Press 15-20 Banded Dante Rows of 10, start back at 20. 20 Wall Balls (20/14)|(14/10) ON A 6:00 RUNNING CLOCK... OPTIONAL FINISHER
400m Run
(Score is Slowest Set) 50m DBL KB Farmer Carry 20 Slam Balls EMOM x 9 MINUTES
(Score is Time) -Rest As Needed b/t Sets- (Score is Total Reps) (53/35)|(35/26) 30 Sit-Ups MIN 1 - :25/:25 Side Plank Leg Lifts
Max Pull-Ups in Time Remaining...
KG DB: (15/10)|(10/7.5) 20 Alt. Back Rack Lunges MIN 2 - :50 Max DB Glute Bridge-Ups
KG DB: (22.5/15)|(15/10) (No Measure) KG BB: (85/60)|(60/42.5) 40 Wall Balls -Rest 1:00- MIN 3 - :50 Max Alt. DB Slides
OPTIONAL FINISHER 100m DBL KB Farmery Carry
ON A 8:00 RUNNING CLOCK...
NOTE: New Benchmark Week 4 of 5 FOR QUALITY 10 Alt. Back Rack Lunges (No Measure)
600m Run
400/300 Alt. Box Step-Ups (24/20)* 60 Wall Balls 10 Slam Balls
WORKOUT 15 Sit-Ups
50m DBL KB Farmer Carry
20 Pull-Ups
EMOM x 15 MINUTES Week 2 of 4 -- "Chad" Extra Credit 25 Hand Release Push-Ups
MIN 1 - 15/12 Cal Bike (Score is Time) Max Double Unders in Time Remaining...
MIN 2 - AMRAP of 6 Air Squats + 3 *Weight Vest Optional (Score is Max Reps of Sit-Ups + Pull-Ups + Double
Pull-Ups KG BB1: (52.5/35)|(35/25) Unders)
MIN 3 - Rest KG SB: (15/10)|(10/5)
(No Measure) KG KB: (24/16)|(16/12)
KG WB: (9/6)|(6/5) PARTNER WORKOUT OPTION
(Score Lowest Rounds + Reps) IN TEAMS OF 2...
AMRAP x 6 MINUTES*
50m Run
30 Slam Balls
15 Synchro Sit-Ups

-Rest 1:00-

AMRAP x 8 MINUTES
100m Run
30 Pull-Ups
15 Synchro Sit-Ups

-Rest 1:00-

AMRAP x 10 MINUTES
200m Run
30 Hand Release Push-Ups
15 Synchro Sit-Ups

*P1 Works while P2 Rests. Split Work as Needed.

The Sit-Ups & Run will be done together.

(Score is Total Rounds + Reps)

WORKOUT TYPE: EFFORT WORKOUT TYPE: SPRINT WORKOUT TYPE: EFFORT WORKOUT TYPE: EFFORT WORKOUT TYPE: GRIND WORKOUT TYPE: SPRINT WORKOUT TYPE: EFFORT
COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO:
https://vimeo.com/761606269/8b8851efc8 https://vimeo.com/761605708/ede7e9d57c https://vimeo.com/761605074/d8fb75ee74 https://vimeo.com/761604387/dab0b3e6b7 https://vimeo.com/761603785/ce8c064c81 https://vimeo.com/761603136/d05156a8df https://vimeo.com/761602521/0ee381c0c7

ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO:
https://vimeo.com/761610447/257e8e02cb https://vimeo.com/761609998/e741d4161b https://vimeo.com/761609440/9d1178249d https://vimeo.com/761608691/39f832b4ff https://vimeo.com/761608021/7c034e35c1 https://vimeo.com/761607424/f7a7aaed38 https://vimeo.com/761606964/b83c77fddf

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