Daily WOD


Workout of the day


27.01.2020

SKILL: ON A 10:00 RUNNING CLOCK… Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up WOD: NCFIT CLASSIC WORKOUT* “UPPERCUT” ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7 Power Cleans (135/95)|(95/65) 7 Lateral Burpees Over Bar into… 2 ROUNDS 5 Power Cleans

24.01.2020

Partner Workout: AMRAP 26 *10 Cal Bike/Ski/Row (alternating partners while other partner chips away at the movements) 60 Burpees 50 Thursters (95/65) 40 Toes To Bar 35 KB Plank Touches 30 HSPU 25 V-Ups 20 Sumo DL High Pull (95/65) 15 Front Rack Lunges (95/65) *If you get to round 2, add 20# to the

23.01.2020

Conditioning: E2MOMx8 Rounds Altertating each round with: 1- Max Shuttle Sprints (60”) 2- Row 20/16 cals (Score is lowest round of total shuttle sprints after the 4 rounds) WOD: NCFIT Benchmark Test (note score to compare at next retest) AMRAP 12 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit-ups

22.01.2020

Strength: FOR LOAD 3-3-3-3 Double-Overhand “Quiet” Deadlift -Rest as Needed- FOR LOAD 5-5-5-5 Tempo Strict Press (1111) WOD: 3 ROUNDS FOR TIME 15 Ground To Overhead 95/65 10 Burpees Over Bar

21.01.2020

Workout: NCFIT BENCHMARK WORKOUT “NCFIT BASELINE II” I. ON A 20:00 RUNNING CLOCK… Build to 5RM Back Squat (Score is Weight) -Rest as Needed*- II. AMRAP x 2 MINUTES Max Calorie Bike *Rest at Least 5:00 b/t Efforts (Score is Calories)

20.01.2020

Strength: 3×3 Hang Power Clean *Goal is to go heavier than the final set of loading in the workout. Workout: FOR TIME* 15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24) into… 12-9-6 Hang Power Clean (135/95)|(95/65) Box Jump (30) into… 9-6-3 Hang Power Clean (185/125)|(135/95) Box Jump (30+) *Heights are the same for all athletes.

17.01.2020

Partner Workout: 3 Rounds 6 Muscle-Ups 18 Hang Power Cleans 135/95 36 OH Medball Lunges 20/14 Then, 2 Rounds Row 600M 18 Shouler To OH 135/95 36 Wall-Balls Then, 1 Round Ski/Bike 60 Cals 18 Front Squats 36 HSPU Have a great weekend YQM’ers!

16.01.2020

Strength/Skill: Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Workout: DOUBLE EMOM EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45) -Rest 2:00- EMOM x 4 MINUTES 5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

15.01.2020

Strength/Skill: 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. Workout: “TABATA” 8 ROUNDS, :20 ON / :10 OFF TABATA 1 – Russian KB

14.01.2020

Skill: – Kipping HSPU Breakdown – Tempo DL Drill w/ Empty Barbell Workout: (we will be re-testing this wod down the road, be sure to write down your time and movement scale downs to measure improvement.) “DIANE” FOR TIME 21-15-9 Deadlift (225/155)|(155/105) Handstand Push-Up FINISHER: “TABATA” MOVT 1 – Russian Twist MOVT 2 – Slow