Fri. September 1, 2017

Metcon (No Measure)

8 Minute AMRAP

5-10-15-20-25-30 and so on…
Barbell Deadlift
Box Jump Overs
*Rest 2 Minutes

then

8 Minute EMOM

Minute 1 - 12 Barbell Push Press
Minute 2 - 8 Burpee Over the Bar

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NC FIT
Thu. August 31, 2017

Metcon (No Measure)

“Station Rotation”

1 Minute at each station for Max Reps for 4 Rounds
Medicine Ball Cleans
Push-ups
Dumbbell Step-ups
Calorie Row
Rest

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NC FIT
Tue. August 29, 2017

Metcon (No Measure)

Complete 1 Round every 3 Minutes for 15 Minutes:

36 Single or Double Unders
18/12 Calorie Bike
9 Dumbbell Front Squats

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NC FIT
Mon. August 28, 2017

Metcon (No Measure)

16 Minute Amrap

Row 100m
10 Dumbbell Hang Power Cleans
15 Sit-ups
*Keep increasing the meters on the row by 100m every time you advance a round.

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NC FIT
Wed. August 23, 2017

Metcon (No Measure)

16 Minute EMOM

Minute 1 - 60 Single Unders or 50 Double Unders
Minute 2 - 15 Dumbbell Power Cleans
Minute 3 - 10 Burpees
Minute 4 - 20 Sit-ups

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NC FIT
Tue. August 22, 2017

Metcon (No Measure)

2 Minute Row for Calories
1 Minute Slam Balls
2 Minute Row for Calories
1 Minute Kettlebell Squats
Rest 2 Minutes
2 Minute Max Ski Erg for Calories
1 Minute Slam Balls
2 Minute Max Ski Erg for Calories
1 Minute Kettlebell Squats
Rest 2 Minutes

then

Metcon (No Measure)

5 Rounds
30s on/30s off
Hollow Hold or Tuck Hold

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NC FIT
Sat. August 19, 2017

Metcon (No Measure)

8 Rounds of:

20 seconds - Barbell Deadlifts
*Rest 10 seconds

20 seconds - Ab Mat Sit-ups
*Rest 10 seconds
Rest 1 Minute when done. Then…

8 Rounds of :

20 seconds - Ski Erg or Bike
*Rest 10 seconds

20 seconds - Push-ups
*Rest 10 seconds

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NC FIT
Fri. August 18, 2017

Metcon (No Measure)

3 Minute Ski
Rest 30 seconds

3 Minute AMRAP
10 Dumbbell Snatches
20 Air Squats
Rest 30 seconds

2 Minute Ski
Rest 60 seconds
2 Minute AMRAP
8 Dumbbell Snatches
16 Air Squats
Rest 60 seconds

1 Minute Ski
Rest 90 seconds
1 Minute AMRAP
6 Dumbbell Snatches
12 Air Squats

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NC FIT
Thu. August 17, 2017

Metcon (No Measure)

10 Minute AMRAP

10/7 Calorie Bike
10 American Kettlebell Swings
*Rest 2 Minutes
4 Minute Tabata (8 Rounds)
1st 20s - Assault Bike Sprints
2nd 20s - Plank Hold

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NC FIT
Wed. August 16, 2017

Metcon (No Measure)

3 Minutes to complete:

600/500m Row
*Rest remainder of time
3 Minutes to complete:
25 Push-ups
20 Dumbbell Step-ups (Heavy)
*Break up however you want
*Rest remainder of time
(3 Rounds)

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NC FIT
Mon. August 14, 2017

Metcon (No Measure)

16 Minute EMOM

1st Minute - 15 Box Jumps
2nd Minute - 15 Plate Ground to Overhead
3rd Minute - 45s Overhead Plate Hold
4th Minute - 10 Burpees

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NC FIT
Sat. August 12, 2017

Metcon (Time)

125 Single Unders
50 Kettlebell Swings
*Rest 1 Minute


125 Single Unders
50 Air Squats
* Rest 1 Minute

125 Single Unders
50 Alternating Dumbbell Snatches
*Rest 1 Minute

125 Single Unders
50 Dumbbell Deadlifts

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NC FIT
Fri. August 11, 2017

3 Minutes to Complete

15/11 Calorie Ski or 20/15 Calorie Row
15 Ring Rows
15 Slam Balls
*As many push-ups as possible in remainder of time
Rest 1 Minute

Round 2

3 Minutes to Complete

15/11 Calorie Ski or 20/15 Calorie Row
15 Ring Rows
15 Slam Balls
*As many lunges as possible in remainder of time
Rest 1 Minute

Repeat this for 2 Rounds. Try to match your score on rounds 3 & 4

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NC FIT
Thu. August 10, 2017

EMOM for 10 Minutes

Assault Bike
45 sec on
15 sec off
*Score is Max Calories
*Rest 2 Minutes

then

EMOM for 6 Minutes

5 Dumbbell Clean and Jerks
(Heavy)

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NC FIT