Happy Sunday everyone, shout out to everyone who came to the gym this morning to help out with some cleaning and refreshing🧼🧹. We are extremely grateful for this community!
July is here, which means the start of a new training phase and a new cycle in our NCFIT program💪💥. We are OFFICIALLY in the second half of the training year, but before we talk about what is to come let’s reflect back on the month of June! Everyone got after our 3 Mid-Year Challenge workouts that highlighted some of the themes we will see in the second half of the year. We will be announcing the MYMC 24.3 winners tomorrow🎉.
In July, our strength cycle is actually going to start in the second week of the month. This is to account for the Fourth of July holiday week(end), when we traditionally see lots of athletes traveling. The first week of the month will see some nods for what’s to come, but the cycle won’t officially start until the following week, 7/8!
🏋️♂️This Oly cycle will center around the Snatch + Clean & Jerk, culminating in a 1RM test! The last big note for this month is a higher exposure to Pull-Ups, Chest to Bars, and Bar Muscle-Ups!
Thursday, July 4th, we will ONLY have a 9am class🎆. There will be NO OPEN GYM before class, we have fun off object and short ruck planned for class so we hope to see everyone come out and participate🇺🇸. *bring your own backpack or rucksack to load for the ruck* Normal Class times will resume Friday, July 5th!
Remember, progress is progress, no matter how small. Celebrate your victories, learn from challenges, and continue to push forward. Together, we’ll make July an incredible month of growth and achievement💪.
WORKOUTS FOR THE WEEK
MONDAY
SKILL – ALL
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs*
*Focus on fully opening the hips before repositioning the hands.
WORKOUT – PERFORMANCE
EMOM x 16 MINUTES
MIN 1 – 12 Box Jumps (30/24)
MIN 2 – 15 Burpees
MIN 3 – Max Rope Climbs
MIN 4 – 100m Run
(Score is Total Rope Climbs)
WORKOUT – FITNESS
EMOM x 16 MINUTES
MIN 1 – 10 Box Jumps (24/20)
MIN 2 – 12 Burpees
MIN 3 – Max Strict Pull-Ups
MIN 4 – 100m Run
(Score is Total Strict Pull-Ups)
TUESDAY
STRENGTH – PERFORMANCE
ON A 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Hang Power Snatch
+ 2 Squat Snatch
(Score is Weight)
STRENGTH – FITNESS
ON A 20:00 RUNNING CLOCK…
Build to a Moderate Complex…
1 Hang Power Snatch
+ 2 Power Snatch
(Score is Weight)
WORKOUT – PERFORMANCE
EVERY 2:00 x 4 SETS
15 Hang Power Snatches (115/75)
Max Wall Balls (20/14) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Wall Balls)
WORKOUT – FITNESS
EVERY 2:00 x 4 SETS
15 Hang Power Snatches (75/55)
Max Wall Balls (14/10) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Wall Balls)
WEDNESDAY
WORKOUT – PERFORMANCE
FOR TIME
1500/1250m Row
50 Sit-Ups*
1000/800m Row
40 Sit-Ups
500/400m Row
30 Sit-Ups
*Option for GHDs.
(Score is Time)
WORKOUT – FITNESS
FOR TIME
1250/1000m Row
50 Sit-Ups
800/600m Row
40 Sit-Ups
400/350m Row
30 Sit-Ups
(Score is Time)
POST-WORKOUT STRENGTH – ALL
3 SETS
12-15 Incline Wide Grip Curls
12-15 Single DB Skull Crusher
15-20 DB Weighted Glute Bridge-Ups
THURSDAY
WORKOUT – ALL
PART A.) EMOM x 20 MINS
MIN 1: Slam Balls (athlete’s choice)
MIN 2: DB Alt Thrusters (athlete’s choice)
MIN 3: Burpee Box Crawl Overs
MIN 4: Heavy Alt SB/Sandbag Over the Shoulder
*:45 work/ :15 rest
(Score is Max Reps)
PART B.) Mile Ruck:
After completing the EMOM workout, immediately transition to the mile ruck.
*Load your rucksack or backpack with a moderate weight.
FRIDAY
STRENGTH – ALL
4×5 Tempo Back Squat (31X1)*
*Build to a Moderate weight and stay Moderate across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
9 ‘No Push-Up’ Renegade Rows (50/35)*
12 DB Front Squats
15/10 Cal Bike
*1 Rep= Row (R) + Row (L).
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
9 ‘No Push-Up’ Renegade Rows (35/20)*
12 DB Front Squats
12/10 Cal Bike
*1 Rep= Row (R) + Row (L).
(Score is Rounds + Reps)
SATURDAY
STRENGTH – ALL
ON A 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Power Clean
+ 1 Hang Clean*
+ 2 Shoulder to Overhead
*Option for Squat or Power.
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME
800m Run
60 Power Clean & Jerks (Athlete Choice)
*P1 and P2 complete the 800m Run together. Once back P1 will work while P2 rests. Split Clean & Jerk reps as needed.
(Score is Time)
