Monday
Performance
Workout
Stand Tall
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (70/47.5)
11 Box Jumps (24"/20")
11 Pull-Ups
-Into-
2001m Run
RPE 9
Time Cap 44:00
(Score is Time)
NOTE -- This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
Fitness
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (52.5/35)
11 Box Jumps (20)
11 Ring Rows
-Into-
2001m Run
RPE 9
Time Cap 44:00
(Score is Time)
NOTE -- This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
Tuesday
Workout
AMRAP x 20 MINUTES*
3:00 Cardio Choice**
10/10 Single Arm DB Push Press (Athlete Choice, Mod)
20 Plate GTOH (Athlete Choice)
20 Up-Downs
*NOTE -- Choose a pace on this workout that fits your need. Needing recovery -- slow and consistent. Needing intensity -- push the pace.
**Goal for Cardio Choice is to subtly increase the pace every minute. MIN 1 = Easy / MIN 2 = Easy+ / MIN 3 = Mod. Nasal breathing only on Cardio.
RPE 7
(Score is Rounds + Reps)
Post Workout Strength
Bench Press for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
RPE 5
Endurance
From 0:00 to 9:00 complete:
27-21-15-9
Cal bike
Overhead squats (42.5/27.5)
- Rest from 9:00 to 13:00 -
From 13:00 to 22:00, complete:
27-21-15-9
Cal row
DB floor press (2x 22.5/15)
- Rest from 22:00 to 26:00 -
From 26:00 to 35:00, complete:
27-21-15-9
Cal ski
Wall Balls (20/14)
Wednesday
Strength
EMOM x 8 MINUTES
1 Power Clean
+
2 Hang Power Clean
*Start Light and build to Moderate+.
RPE 6
Partner Workout
IN TEAMS OF 2...
AMRAP x 24 MINUTES
4 DB Hang Power Clean & Jerk (Athlete Choice)
4 Box Jump Overs (24/20)
2 Muscle-Ups**
*P1 will complete 1 full round while P2 rests. Once P1 completes a full round switch.
**Option for Ring or Bar.
RPE 9
Weightlifting
Part 1.
Clean Complex
Every 3:00 x 6
1 Squat Clean
1 Low Hang Squat Clean
Start @ 70% of 1RM Clean, build to 90%
Part 2.
Push Jerk for load:
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
Thursday
Strength
Performance
Overhead Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
RPE 9
Fitness
Front Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
RPE 9
Workout
Performance
3 ROUNDS FOR TIME
400m Run
21 Overhead Squats (35/25)
12 Handstand Push-Ups
RPE 6
Time Cap 15:00
Fitness
3 ROUNDS FOR TIME
400m Run
21 Front Squats (35/25)
12 Push-Ups*
*Options for Push-Ups...
Pike Push-Up
Hand Release
Standard Push-Ups
Knee Push-Ups
RPE 6
Time Cap 15:00
Hero
Bradshaw
10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 12 Pull-ups
• 24 Double-unders
Friday
Workout
Performance
FOR TIME
60/50 Cal Bike
50 Back Rack Alt. Lunges (42.5/30)
30 V-Ups
50/40 Cal Bike
40 Back Rack Alt. Lunges
20 V-Ups
40/30 Cal Bike
30 Back Rack Alt. Lunges
10 V-Ups
RPE 7
Time Cap 30:00
Fitness
FOR TIME
50/40 Cal Bike
40 Back Rack Alt. Lunges (30/20)
30 Tuck-Ups*
40/30 Cal Bike
30 Back Rack Alt. Lunges
20 Tuck-Ups
30/25 Cal Bike
20 Back Rack Alt. Lunges
10 Tuck-Ups
RPE 7
Time Cap 30:00
Weightlifting
Part 1.
Snatch Complex
Every 2:30 x 6
1 Snatch High Pull
1 Power Snatch
1 Overhead Squat
Start @ 70% 1RM Snatch, Build to 80%
Part 2.
Snatch Balance for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
Part 3.
Front Pause Squat for load:
#1: 4 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 78%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
Saturday
Endurance
5 rounds
Performance/Fitness
Row 1000m/800m, Ski 1000m/800m, Run 800m/650m or Bike 2400m/2000m**
Rest 4:00
**Each athlete will draw from a hat for their machine EACH ROUND
Time Cap 40:00
Partner Workout
In Pairs
400m Ski
20 Wall-walks
30 Hang power cleans (42.5/27.5)
1000m Row
40 Toes-to-bar
50 Burpees-over-bar
200 Double unders
60 Kettlebell swings (24/16)
60 Sit-ups
2000m Bike
50m Plate overhead walking lunges (20/15)
40 Pull-ups
1000m Row
30 Hang power snatches (47.5/27.5)
20 Devil presses (2×22.5/15)
400m Ski
For time
Time Cap 40:00
*All movements require equal work
Fitness
In Pairs
400m Ski
20 Half Wall-walks
30 Hang power cleans (30/20)
1000m Row
40 Toes-to-Target
50 Up Downs-over-bar
200 Single unders
60 Kettlebell swings (16/12)
60 Sit-ups
2000m Bike
50m Plate overhead walking lunges (15/10)
40 Ring Rows
1000m Row
30 Hang power snatches (30/20)
20 Devil presses (2×15/10)
400m Ski
For time
Time Cap 40:00
Sunday
Sunday Skills
RING MUSCLE UPS - (ADV.)
Pre-requisite - Chest To Bar
This is a more advanced class for those athletes with the strength and basic skill needed to learn the ring muscle up. Please only book into this class if you have chest to bar pull ups.
Weightlifting
Part 1.
Every 2:00 x 7
1 Power Clean
1 Squat Clean
1 Jerk
Begin @ 60% of 1RM C&J, Build to 75%
Part 2.
Clean Pull for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
@93% 1RM Clean
Part 3.
Back Squat for load:
5 reps @ 65%
5 reps @ 68%
4 reps @ 70%
4 reps @ 75%
HIIT60
Performance
4 SETS
10 Toes to Bar
8 Hang Power Cleans*
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (52.5/35)
SET 2: (60/42.5)
SET 3: (70/47.5)
SET 4: (85/60)
RPE 7
Time Cap 20:00
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
Fitness
4 SETS
10 Toes to Something
8 Hang Power Cleans*
6 Toes to Something
4 Power Cleans
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (35/25)
SET 2: (42.5/30)
SET 3: (52.5/35)
SET 4: (60/42.5)
RPE 7
Time Cap 20:00
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.