Happy Sunday everyone! We hope everyone had an awesome and restful weekend! We’re heading into another great week at the gym, packed with purpose, progress, and a few heavy lifts!
🇺🇸 This week we’ll take time to honor and remember the lives affected by the events of 9/11 with “Stand Tall”, a classic NCFIT workout that reflects the resilience and strength of that day. We’ll be running a normal class schedule on Thursday, so be sure to join us for this powerful tribute.
Here’s a glimpse of what’s in store:
- Skill Focus:
- Ring Holds
- Overhead or Front Squats
- Rope Climbs
- Strength Day: Another big Bench Press session—let’s move some weight!
Whether you’re working on refining technique or pushing for a new PR, there’s something this week for every athlete.
🏝️ Island Time Throwdown – Volunteers & Athletes Needed!
Volunteers: If you’re in town and want to be part of the action, sign up to volunteer today! You’ll get a guaranteed event t-shirt if you sign up before 9/12 and a front-row seat to all the fun.
Athletes: There’s still time to register! If you’re interested in competing but need a partner, reach out to us—we’ll help pair you up.
Let’s show up strong, support each other, and make it a fantastic week inside (and outside) the gym💪.
WORKOUTS OF THE WEEK:
MONDAY
SKILL – ALL
3 SETS
:20 Top of the Ring Hold*
:20 Bottom of the Ring Hold*
:40 Dead Hang
1:00 DBL KB Front Rack Hold
*If unable to complete on rings complete Top/Bottom of the Box Hold.
-Rest As Needed b/t Sets-
WORKOUT – PERFORMANCE
3 ROUNDS FOR TIME
100 Double Unders
400m Run
200m KB Farmer Carry (70/53)
15 Ring Dips
(Score is Time)
WORKOUT – FITNESS
3 ROUNDS FOR TIME
150 Single Unders
400m Run
200m KB Farmer Carry (53/35)
15 Dips*
*Option for Rings, Box, or Bench.
(Score is Time)
EXTRA CREDIT – ALL
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) EVERY 1:30 x 6 SETS
1 Power Clean
+ 1 Hang Power Clean
*Build to a Moderate-Heavy Weight.
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF)
Tuck-Ups*
*Hold Plank during :10 OFF.
TUESDAY
STRENGTH – PERFORMANCE
Overhead Squat 5-5-5-5-5*
*Start Light-Mod and build to Moderate.
(Score is Weight)
OR
STRENGTH – FITNESS
Front Squat 5-5-5-5-5*
*Start Light-Mod and build to Moderate.
(Score is Weight)
WORKOUT – PERFORMANCE
7 ROUNDS FOR TIME
7 Handstand Push-Ups
7 Hang Power Snatches (95/65)
7 Overhead Squats
(Score is Time)
WORKOUT – FITNESS
7 ROUNDS FOR TIME
7 DB Push Press (35/20)
7 Hang Power Snatches (65/45)
7 Front Squats
(Score is Time)
WEDNESDAY
SKILL – ALL
EMOM x 12 MINUTES
MIN 1 – :40 Copenhagen Plank (R)
MIN 2 – :40 Copenhagen Plank (L)
MIN 3 – :40 Plate Gun Hold (Athlete Choice)
MIN 4 – :40 Plate Overhead Hold
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
1 Rope Climb
20 Up-Downs
1 Rope Climb
30 Sit-Ups*
*Option for 20 GHD Sit-Ups.
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
3 Knees to Elbow
20 Up-Downs
3 Knees to Elbow
30 Sit-Ups
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 4×3
Clean Pulls*
*100-110% 1-RM Power Clean
(Score is Weight)
2.) 3 SETS
15/15 KB Side Bends
30 Front Rack KB Marches
30 KB Slides
-Rest As Needed b/t Sets-
THURSDAY
BENCHMARK WORKOUT – PERFORMANCE
“STAND TALL”
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
BENCHMARK WORKOUT – FITNESS
“STAND TALL”
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
FRIDAY
STRENGTH – ALL
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 10 MINUTES
30 Alt. DB Goblet Lunges (50/35)
15 Hand Release Push-Ups
30 Walking Lunges
15 Push-Ups
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 10 MINUTES
20 Alt. DB Goblet Lunges (35/20)
15 Push-Ups
20 Walking Lunges
15 Knee Push-Ups
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 5×3
Pausing Clean Deadlift*
*Pause just off the floor, below the knees, and above the knees. Complete at 70-80% heaviest Power Clean.
(Score is Weight)
2.) AMRAP x 10 MINUTES
10 Single Arm KB Swing (R)
15 V-Ups
10 Single Arm KB Swing (L)
15 Up-Downs
30 Plank Alt. Hip Taps
SATURDAY
STRENGTH – ALL
EMOM x 8 MINUTES*
1 Hang Power Clean
+ 1 Front Squat
+ 1 Hang Squat Clean
*Start Light and build to Moderate-Heavy.
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME*
25/20 Cal Assault Bike**
20 Toes to Bar
10 Hang Squat Cleans (Athlete Choice 1)
40/30 Cal Assault Bike**
30 Toes to Bar
20 Hang Squat Cleans (Athlete Choice 2)
65/50 Cal Assault Bike**
40 Toes to Bar
30 Hang Squat Cleans (Athlete Choice 3)
*P1 works while P2 rests. Split work as needed.
**Cal C2: 30/25
Cal Echo: 20/16
Cal C2: 50/40
Cal Echo: 30/22
Cal C2: 75/60
Cal Echo: 50/40
(Score is Time)
