Wednesday 07/28/2021

/

Strength
Deadlift
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)

 

WOD
"NCCOMPETE WORKOUT"
AMRAP x 10 MINUTES
15-12-9
Deadlift 315#/205#
Box Jumps 30"/24"

(Score is Reps)
*This workout is part of our NCCOMPETE "mini-comp" for July. This is workout 2 of 3 that athletes can perform with a "competition mindset". Next week is the final workout! Check out @nc.fit on Instagram to compare your scores.

Monday 07/26/2021

/

Strength
Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)

WOD
3 SETS
ON A 3:00 RUNNING CLOCK...
60 Double Unders
15 Burpees
Max Wall Balls 20#/14# in Time Remaining... 

-Rest 2:00 b/t Sets-
(Score is Reps)

Cool Down
FOR RECOVERY*
3:00-5:00 Bike (EZ)**

*To be completed immediately after the workout is finished.
**Nasal Breathing Only.
(No Measure)

Saturday 07/24/2021

/

WOD
IN TEAMS OF 2...
AMRAP x 25 MINUTES
25 Russian Swings (Athlete Choice)
50 Walking Lunges
25 Box Jump Overs 20"

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements. 
**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed. 
(Score is Rounds + Reps)