Happy Sunday gym fam!! We hope everyone had a great weekend. Congratulations to all of our amazing athletes for competing at the Atlantic Coast Classic in Daytonađź’Şđź’Ą.
We’ve got a lot to look forward to in June, along with the nutrition challenge, we’ll also get to complete our three mid-year mini-competition style workouts and work towards completing our 60 minute wall sit hold for the Monthly Challenge!
NCFIT Workout Weekly June Commitments
3 New Mid-Year Challenge Workouts
(2x/ Week) Grind Workouts
(1x/ Week) Workout of the Week or Benchmark/ Classic workout
(1x/ Week) 1 Oly Complex
(1x/ Week) Strict/ Kipping HSPU Capacity/ Focus
(1x/ Week) Optional Partner Workout
(1-2x/ Week) FLEX-style Finishers
It’s gonna be an awesome start to the summer, so let’s get after it💥.
WORKOUTS FOR THE WEEK MONDAY WORKOUT – PERFORMANCE AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/30 Cal Bike 40 Russian KB Swings (70/53) 80 Double Unders
WORKOUT – FITNESS AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Bike 40 Russian KB Swings (53/35) 160 Single Unders
TUESDAY EXTENDED WARM-UP – ALL EMOM x 8 MINUTES MIN 1 – 3 Thrusters (Build to Workout Weight) MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip Swing + 1 Hips to Rings + 1 Kipping Ring Muscle-Up
Or… Option 2… 1 Kip Swing + 1 Big Kip Swing + 1-2 Jumping Chest to Bar Pull-Ups
WORKOUT OF THE WEEK – PERFORMANCE “MYMC 22.3” 15 ROUNDS FOR TIME 1 Ring Muscle-Up 3 Thrusters (135/95)|(95/65) 6 Burpee Over Bar (Score is Time) KG BB: (60/42.5)|(42.5/30) MU Option 1: Jumping Muscle-Up MU Option 2: Burpee Chest to Bar Pull-Up NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. Today is a repeat from a previous year. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.
WORKOUT OF THE WEEK – FITNESS “MYMC 22.3 (FITNESS)” 15 ROUNDS FOR TIME 2 Jumping Chest to Bar 3 Thrusters (95/65) 6 Burpees WEDNESDAY WORKOUT – PERFORMANCE 3 SETS 400m Run 20 Toes to Bar 200m Run 10 Toes to Bar
-Rest 2:00 b/t Sets- (Score is Slowest Set)
WORKOUT – FITNESS 3 SET 400m Run 20 Toes to Something 200m Run 10 Toes to Something
-Rest 2:00 b/t Sets- (Score is Slowest Set) THURSDAY STRENGTH – ALL EMOM x 10 MINUTES MIN 1 – 5 Deadlifts* MIN 2 – 3-5 Strict Presses** *Start Light and up to and past Workout Weight. **Strict Pressing Options… DB Strict Press Pike Push-Up Handstand Push-Up
WORKOUT – PERFORMANCE 4 ROUNDS FOR TIME 21 Deadlifts (225/155) 15 Box Jumps (24/20) 9 Handstand Push-Ups
WORKOUT – FITNESS 4 ROUNDS FOR TIME 21 Deadlifts (155/105) 15 Box Jumps (20) 9 DB Push Press (35/20)
FRIDAY WORKOUT – PERFORMANCE AMRAP x 18 MINUTES 5-10-15-and so on… Up-Down Pull-Ups 10-15-20-and so on… Sit-Ups (Score is Total Reps)
WORKOUT – FITNESS AMRAP x 18 MINUTES 5-10-15-and so on… Up-Down Jumping Pull-Up 10-15-20-and so on… Sit-Ups (Score is Total Reps) SATURDAY STRENGTH – PERFORMANCE ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Power Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
STRENGTH – FITNESS ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Power Clean + 2 Front Squats + 1 Hang Squat Clean
PARTNER WORKOUT OPTION IN TEAMS OF 2… AMRAP x 20 MINUTES* 500/400m Row 40 Wall Balls (Athlete Choice) 30 Hang Power Snatches or Cleans (Athlete Choice)
*P1 works while P2 rests. Split work as needed. (Score is Rounds + Reps)
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