Sat. September 2, 2017

SABADO GIGANTE

SWOD - Strength WOD

40 down to 2 calories row
1 Deadlift AHAP in between each set. Stick to the same weight. Go heavy, somewhere in the range of 1.5+ bodyweight.
**40 cal, 1 deadlift, 38 cal, 1 deadlift, etc.
-then
4x30 sec on, 30 sec off seated bandy rows
Reverse double tabata, alternating:
Dips
Curls

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NC FIT
Fri. September 1, 2017

DE LOWER

Primer

Assault Bike 100 Calories:
Every time the rpms drop below (80/60), perform an Odd Object Carry Shuttle Run
(5m/10m/15m/10m/5m) Hand MUST touch the ground on every turn around!
**Odd object is Sandbag, kettlebell, or human. No dumbbells or medicine balls
**Then mash lower body

Weightlifting

Red: Deadlift
-then 2xmax reps @10% less than heaviest deadlift of the day
Wht/Blu: Speed Squat/Deadlift
Squat
6x3 @60%
6x3 @65%
*In between every set perform 10 sec max reps deadlift @bodyweight.

ACCESSORY WORK

3x
30 sec DB Stepups, heavy, low box
Tabata alternating (8mins)
Left side plank, Right side Plank
Hip Circles
Reverse Hypers

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NC FIT
Thu. August 31, 2017

ME UPPER

Primer

8 Rounds AFAP:
8 Reps Inverted Rows
Max reps V-ups in 20 seconds
*Every round, change the grip on the row starting with regular pullup grip, then chinup grip, then mixed grip one way, then mixed grip the other way.
**Then Mash upper body

Weightlifting

Red: Shoulder Press
-then 2xMax reps push press @heaviest shoulder press of the day
Wht/Blu: Pause/Competition bench
Max 1, One count pause at chest
2xAmrap @80% no pause
-then
3x5 Shoulder Press +2.5lbs

ACCESSORY WORK

Power Snatch Tn’G 3x3 Same weight
*This is not AHAP. Only go as heavy as technique allows.
3x
8 DB Shoulder complex (front,lateral,reverse flyes)
Arms/Jacked/Tan

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NC FIT
Wed. August 30, 2017

HUMPDAY PUMPDAY

SWOD - Strength WOD

Active Rest day
Drag a sled for 20 minutes
-OR-
HUMPDAY PUMPDAY
40 down to 2 calories row
1 Deadlift AHAP in between each set. Stick to the same weight. Go heavy, somewhere in the range of 2xbodyweight.
**40 cal, 1 deadlift, 38 cal, 1 deadlift, etc.
-then
4x30 sec on, 30 sec off seated bandy rows
Reverse double tabata, alternating:
Dips
Curls

Read More
NC FIT
Tue. August 29, 2017

ME LOWER

Primer

3 Rounds for time:
30 Air Squats
20 Box Jumps
*Every minute perform a 100m sprint until the 3 rounds is finished.
**Then Mash lower body

Weightlifting

Red: Squat
-then 2xmax Reps @10% less than heaviest squat of the day
Wht/Blu: Squat
4x2 Heavy, Same weight +10lbs from last week
1xAMRAP @80%

ACCESSORY WORK

3x
12 RDL AHAP
12 Pistol (each)
30 Sec. max reps strict toes to bar (scale to negatives)
Hip Circle
Reverse Hypers

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NC FIT
Mon. August 28, 2017

DE UPPER

Primer

Every 30 seconds for 12 rounds:
2 DB Pushup
2 DB Burpee
2 DB Thruster
2 DB Push Press
**Then Mash Upper body

Weightlifting

Red: Bench Press
-then 2xMax Reps @10% less than heaviest bench of the day
Wht/Blu: Speedy Bench
6x3 @60%
6x3 @65%

ACCESSORY WORK

3x12 AHAP:
Tbar Rows
Banded Crossovers
Straight Bar curls
Bar or bench Dips

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NC FIT
Sat. August 26, 2017

SABADO GIGANTE

SWOD - Strength WOD

Build to a heavy 5 Tn’G PowerClean
-then
5 Rounds AFAP:
30 GHD Situps
15 Bench Press @Bodyweight
7 Strict Pullups

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NC FIT
Fri. August 25, 2017

DE LOWER

Primer

10 Min EMOM, alternating:
20 Cal Assault Bike
Odd Object Carry Shuttle Run
(5m/10m/15m/10m/5m) Hand MUST touch the ground on every turn around!
**Odd object is Sandbag, kettlebell, or human. No dumbbells or medicine balls

Weightlifting

Red: Deadlift
-then 2xmax reps @10% less than heaviest deadlift of the day
Wht/Blu: Speed Squat/Deadlift
Squat
6x3 @55%
6x3 @60%
*In between every set perform 10 sec max reps deadlift @bodyweight.

ACCESSORY WORK

3x
30 sec DB Stepups, heavy, low box
Tabata alternating (8mins)
Left side plank, Right side Plank
Hip Circles
Reverse Hypers

Read More
NC FIT
Thu. August 24, 2017

ME UPPER

Primer

8 Rounds AFAP:
10 V-ups
Max Rep Inverted Rows
*Every round, change the grip on the row starting with regular pullup grip, then chinup grip, then mixed grip one way, then mixed grip the other way.

Weightlifting

Red: Shoulder Press
-then 2xMax reps push press @heaviest shoulder press of the day

Bench Press 

Wht/Blu: AbMat Bench Press
Heavy 2 rep
1xAMRAP @80%
1xAMRAP @70%
-then
3x5 Shoulder Press +2.5lbs from last week

ACCESSORY WORK

Power Snatch Tn’G 3x3 Same weight
*This is not AHAP. Only go as heavy as technique allows.
3x
8 DB Shoulder complex (front,lateral,reverse flyes)
Arms/Jacked/Tan

Read More
NC FIT
Wed. August 23, 2017

HUMPDAY PUMPDAY

SWOD - Strength WOD

Active Rest day
Row a 5k
-OR-
HUMPDAY PUMPDAY
Build to a heavy 5 Tn’G PowerClean
**Make sure the form dictates the load. No starfish landings.
-then
5 Rounds AFAP:
30 GHD Situps
15 Bench Press @Bodyweight
7 Strict Pullups

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NC FIT
Tue. August 22, 2017

ME LOWER

Warm-up

200m Run
Toy Soldiers
Duck Walk
Over the fence/Under the fence
**Mash lower body

Primer

3 Rounds for time:
30 Air Squats
20 Box Jumps
200m Sprint

Weightlifting

Red: Squat
-then 2xmax Reps @10 less than heaviest squat of the day

Back Squat 

Wht/Blu:
4x2 Squat Heavy, same weight
1xAMRAP @80%

ACCESSORY WORK

3x
12 RDL AHAP
12 Pistol (each)
30 Sec. max reps strict toes to bar (scale to negatives)
Hip Circle
Reverse Hypers

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NC FIT
Mon. August 21, 2017

DE UPPER

Primer

2x
3min on. 1min off
2 DB Pushup
2 DB Burpee
2 DB Thruster
2 DB Push Press
AHAP

Weightlifting

Red: Bench Press
-then 2xmax reps @10% less than heaviest bench of the day

Bench Press 

Wht/Blu: Speedy Bench
6x3 @55%
6x3 @60%

ACCESSORY WORK

3x12 AHAP:
Tbar Rows
Banded Crossovers
Straight Bar curls
Bar or bench Dips

Read More
NC FIT
Sat. August 19, 2017

SABADO GIGANTE

SWOD - Strength WOD

Teams Of 2, Complete:
400m (total) Prowler Push
40 Squat (each) @1.5 bodyweight
40 Heavy Dball or Sandbag (each) Ground 2 OH
**Can be broken up in any way, and in any order.
**Both teammates must be on the same station at the same time.
**Both teammates may push the sled at the same time. Push for 400m total, not each.
**On the Squat and the Dball/Sandbag, only 1 partner may work at a time, and the reps are 40 each, not total.

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NC FIT
Fri. August 18, 2017

DE LOWER

Weightlifting

Red: Deadlift
-then 2x max reps at 80% of heaviest deadlift of the day

Wht/Blu: Speed Squat vs Bands
7x3 @60%
4x3 @65%
Deadlift vs. Bands
8x3 @65%

SWOD - Strength WOD

In Partners, 10 Rounds:
50m Prowler Push AHAP:
20 cal Bike (total)
*Both partners push the sled together. 1 partner on the bike at a time, switch on the bike anytime. 20 calories total per round, not each person.

ACCESSORY WORK

3x12 Bandy hammy curls
Tabata Superman
Hip Circle

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NC FIT
Thu. August 17, 2017

ME UPPER

Weightlifting

Red: Shoulder Press
-then
2xMax Reps Push press at heaviest shoulder press of the day

Close-Grip Bench press 

Wht/Blu: Close-Grip Bench
2 Rep Heavy
-then
3x3 @90%
-then
3x5 Shoulder Press

SWOD - Strength WOD

12 Min AMRAP:
2 Power Snatch AHAP
4 Muscle Ups
8 Plyo-pushup
*Goal is more than 4 rounds

ACCESSORY WORK

-Double Tabata (8minutes), alternating:
Situps
Plank
-2xDB Iron Cross Static Hold For max time
-Arms

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NC FIT
Wed. August 16, 2017

HUMPDAY PUMPDAY

SWOD - Strength WOD

Complete 100 Burpees. Every two minutes bike 10 calories
-OR-
HUMPDAY PUMPDAY
Teams Of 2, Complete:
400m (total) Prowler Push
40 Squat (each) @1.5 bodyweight
40 Heavy Dball or Sandbag (each) Ground 2 OH
**Can be broken up in any way, and in any order.
**Both teammates must be on the same station at the same time.
**Both teammates may push the sled at the same time. Push for 400m total, not each.
**On the Squat and the Dball/Sandbag, only 1 partner may work at a time, and the reps are 40 each, not total.

Read More
NC FIT
Tue. August 15, 2017

ME LOWER

Weightlifting

Squat
-then 2xmax reps @80% of the days heaviest lift

Deadlift 

10x1 @90%
1xAMRAP @80%

SWOD - Strength WOD

3 Rounds for reps:
5 Stations, 30 sec on, 30 sec off
Box Jump Over
Jumping Lunge
Wallball (30/20)
Powerclean (185/125)
Assault Bike

ACCESSORY WORK

Hip Circle
Reverse Hypers

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NC FIT
Sat. August 12

SWOD - Strength WOD

“PPT HOLLEYMAN”

30 Rounds:
5 Wallball (30)
3 Bench Press (225)
1 Axle PowerCLean (225)
*Scale as needed, sub regular barbell, or use a heavy Dball over shoulder

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NC FIT
Fri. August 11, 2017

DE LOWER

Weightlifting

Red: Deadlift
Wht/Blu: Speed Squat vs Bands
7x3 @55%
4x3 @60%
Deadlift vs. Bands
8x3 @60%

SWOD - Strength WOD

In Partners, 10 Rounds each:
25m Prowler Push AHAP:
10 cal Bike
*One partner performs a complete round, while one partner rests.

ACCESSORY WORK

3x12 Bandy hammy curls
Tabata Superman
Hip Circle

Read More
NC FIT
Thu. August 10, 2017

ME UPPER

Weightlifting

Red: Shoulder Press
-then
2xMax Reps Push press at heaviest shoulder press of the day

Bench Press 

Bench Press
10x1 @90%
-then
2xAMRAP @80%

SWOD - Strength WOD

12 Min EMOM:
2 Power Snatch AHAP
4 Muscle Ups
Max Reps Plyo-pushup

ACCESSORY WORK

-Double Tabata (8minutes), alternating:
Situps
Plank
-2xDB Iron Cross Static Hold For max time
-Arms

Read More
NC FIT