April 04, 2019 Thursday

NCC Online Qualifier #5

7 min to find 3RM Thruster & 5RM DL No racks, bar must come from the ground first

NCC Online Qualifier #5.1

7 min to find 3RM Thruster & 5RM DL


April 03, 2019 Wednesday

Barbell Class - Snatch & Back Squat 80%-90%

Come early to warm up and have your percentages down. Have your lifters on and ready to lift at 7:15.

NCC Online Qualifier #4

55+: 30 hang cleans (95/65) 20 hand release push ups SCALED: 60 KB swings (1.5/1 pood)) 50 calorie assault bike 40 hanging knee raises 30 hang cleans (95/65) 20 hand release push ups (legs must not touch ground during repetition)


April 02, 2019 Tuesday

NCC Online Qualifier #1

*Weight increases after each successful round. RX: (75/55) (95/65) (135/95) (155/105) (185/125) (205/135) 55+: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95) Scaled: 90 Single Unders (45/35) (65/45) (75/55) (95/65) (115/75) (135/95)


April 01, 2019 Monday

NCC Online Qualifier #3

Part 1 of 2 10 minutes of max meters. Set monitors to 10 minutes. 3 min rest then next

NCC Online Qualifier #3.1

50-54 y/o; -Squat Cleans (185/125) -Ring Muscle Ups Scale to; -Squat Cleans (135/95) -Jumping Ring Muscle Ups


March 30, 2019 Saturday

Partner WOD

Leapfrog style; Partner 1 does bike cals Partner 2 does lunges Partner 1 does WBs Partner 2 does row cals Partner 1 does MB Russian twists Partner 2 does bike cals Partner 1 does lunges etc... Aim to move smooth & consistent. There should be enough rest while your partner is completing their portion to be able to do all movements & reps unbroken. Keep the bike & row at an uncomfortable pace

Arm Pump Saturday!

SUNS OUT GUNS OUT!


March 29, 2019 Friday

Warm up - Not For Time

3 Rounds (R1-->R2-->R3) Row-EZ-->Moderate-->Fast -AirSquat-->JumpingSquat-->EmptyBBFrontSquat -StrictPress-->PushPress-->PushJerk -PushUp-->TempoPushUp-->PikePushUp -HollowRocks+Supermans-->KipSwings-->KippingPullUps

Touch & Go

On a 15 minute clock find a moderate-heavy 5 rep Thruster. Must be 'Touch&Go' meaning the bar cannot stop overhead or on the shoulders at any point. Once you begin your first Thruster the barbell does not stop until all 5 reps are complete

Scale to Jumping PullUps or RingRows as needed We last did this 5/17/17

Optional Finisher

Scale to supine V-ups if hanging from the pull up bar is not an option today


March 28, 2019 Thursday

Warm up - Not For Time

Move smoothly & consistently for the 7 minutes

Scale DLs to 185/125# or as needed. Scale sit ups to GHD or Weighted sit ups as needed. Keep midline stable throughout the holds.

Cool down - Not For Time


March 27, 2019 Wednesday

Warm up - Not For Time

7 minutes to work through w/ an empty barbell

Barbell Class - Power Clean & Deadlift Heavy 2's

Part 1 of 3 DB Strict Press, NO DIP 1 min rest then next AMRAP

Part 2 of 3 Push Press, ONE DIP 1 min rest then next AMRAP

Part 3 of 3 Push Jerk, DOUBLE DIP


March 26, 2019 Tuesday

Warm up - Not For Time

3 RFT -3 rounds of NATE -400m run -1 min rest *1 round of NATE is -2 MuscleUps -4 HSPUs -8 KBS (2/1.5) 30 min cap

Cool down - Not For Time


March 25, 2019 Monday

Warm up - Not For Time

Part 1 of 3 No rest, go right into part 2. Use collars

Part 2 of 3 No rest, go right into part 3. Use collars