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20190214

Skill:

Bounding jumps

Workout:

Rowing

1,000m

rest 2:1

750m

rest 2:1

500m

*Click below for a class outline on how to run today’s workout in a 60 minute class!

There’s more where that came from —> #TheNCRProgram

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20190212

Skille:

20 Rep Max Overhead squat

Workout:

10 Rounds for time

5 Pull Ups

7 Push Ups

10 Overhead squats (55/75)

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20190211

Skill:

5 Rounds

1 Min ON/OFF

Strict Press (35/45)

Workout:

As many rounds as possible in 12 minutes:

5 Snatch (85/115)

10 Deadlifts (85/115)

15 Toes-to-bar

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1 Comment

We're back...

WOD:

20 Min AMRAP 

(Sprint rounds w/a partner) 

5 T2B 

5 Deadlifts (155/225)

5 HSPU

*add 1 rep to each movement after each round

1 Comment

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20190209

As many rounds as possible in 20 minutes (With a partner)

5 Toes-to-bar

5 Deadlifts (155/225)

5 Handstand push ups

*add 1 rep to each movement after each round

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Amanda

Skill: 

Snatch EMOM

- add weight every minute on the minute until you hit failure

WOD:

Amanda

9-7-5 

Muscle Up 

Squat Snatch (95/135) 

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2 Comments

Moana

WOD:

Teams of 3

5k Row 

*one partner must me holding a deadlift (155/225) 

*one partner must be holding a handstand 

2 Comments

4 Comments

Beauty and the Beast

Skill:

Min 1-4: 3 Power Clean and Push Jerks @80% 

Min 5-8: 2 Power Clean and Push Jerks @85% 

Min 9-12: 1 Power Clean and Push Jerks @90% 

WOD: 

40-30-20-10

Box Jumps (24/30)

GHD Sit Ups 

4 Comments

1 Comment

Marley and Me

WOD:

Teams of 2

1.25km Run

25 x Synchro Burpee Pull Ups

1.25km Run

20 x SynchroBurpee C2B Pull Ups 

1.25km Run

15 x Synchro Burpee Bar Muscle Ups 

1 Comment

2 Comments

Beethoven

Skill: 

10 Min EMOM 

2 x Power Snatch 

WOD:

Teams of 2

20 Min AMRAP 

15 Cal Row 

50 Double Unders

10 KB Swings (53/70)

- funnel style 

2 Comments

5 Comments

The Love Bug

Skill: 

12 MIN EMOM

Min 1 - 4 - 3 x Power Clean and Jerk @70%

Min 5-8 - 2 x Power Clean and Jerk @75%

Min 9-12 - 1 x Power Clean and Jerk @80%

WOD:

10 Rounds 

5 Power Cleans (135/185)

35 Double Unders 

5 Comments