Happy Easter Sunday gym fam, we hope everyone has been having a great day🌞🐰.
Pickleball Sunday is back👊, next Sunday from 1-3pm! We hope to you guys there.
NCFIT April Focus: We got through March in one piece, but man, did it have a whole host of fitness benchmarks for us! We started the month off by finishing the final two weeks of the CF Open. Hopefully, everyone was able to throw down and get a little better from last year!
April is going to kick off our next strength cycle, and it’s all about VOLUME! We are going to be working higher rep strength sets for the Overhead/ Front Squat + Bench Press. This strength cycle will culminate with a 3-Rep Heavy attempt to see how much volume work has paid off.
Some other highlights include our April benchmark: The Filthy Fifty, a new Hero Workout, a return of the benchmark Ava, and our retest of dun dun dunnnn, Death Row☠️.
Let’s start the month off strong and get after it! Workouts for the Week:
Monday
Skill – All
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs or Strict Pull-Ups
Workout – Performance
EMOM x 25 MINUTES
MIN 1 – :50 Max No Push-Up Renegade Row (50/35)*
MIN 2 – :50 Shuttle Run**
MIN 3 – :50 Max Rope Climbs
MIN 4 – :50 Shuttle Run**
MIN 5 – Rest
*1 Rep = Row (R) + Row (L).
**1 Rep = 25′ Down & Back
(Score is Total Reps of Rope Climbs)
Workout – Fitness
EMOM x 25 MINUTES
MIN 1 – :50 Max No Push-Up Renegade Row (35/20)*
MIN 2 – :50 Shuttle Run**
MIN 3 – :50 Max Strict Pull-Ups
MIN 4 – :50 Shuttle Run**
MIN 5 – Rest
*1 Rep = Row (R) + Row (L).
**1 Rep = 25′ Down & Back
(Score is Total Reps of Pull-Ups)
Tuesday
Strength – Performance
Overhead Squat
3×10*
Strength – Fitness
Front Squat
3×10*
Workout – Performance
AMRAP x 7 MINUTES
7 Power Snatches (75/55)
7 Overhead Squats
35 Double Unders
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 7 MINUTES
7 Power Cleans (75/55)
7 Front Squats
70 Single Unders
(Score is Rounds + Reps)
Wednesday
Workout – All
FOR TIME
5000m Row*
*Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps.
(Score is Time)
Thursday
Strength – All
Deadlift
5-5-5-5
Tempo (31X1)*
Workout – Performance
3 SETS
400m Run
15 Deadlifts (185/135)
15 Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Workout – Fitness
3 SETS
400m Run
15 Deadlifts (135/95)
15 Jumping Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Friday
Strength – All
Bench Press
3×10*
Workout – Performance
AMRAP x 12 MINUTES*
4-6-8-and so on…
Box Jumps (30/24)
*After every set, complete 12/10 Cal Bike
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 12 MINUTES*
4-6-8-and so on…
Box Jumps (24/20)
*After every set, complete 10/8 Cal Bike
(Score is Rounds + Reps)
Saturday
Partner Workout Option
Hero Workout “Holleyman”
IN TEAMS OF 2…
AMRAP x 30 MINUTES
5 Wall Balls (Athlete Choice)
3 Handstand or Hand Release Push-Ups
1 Power Clean (Athlete Choice)
*P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.
(Score is Rounds + Reps)
