Happy Sunday everyone! We hope you all had a blast celebrating Halloween, cheering on your favorite teams during the GA-FL game, enjoying this cooler weather🍂 AND this extra hour.
Our “Sips & Dips” girls day was a success! It was so nice to share delicious dips and even better conversations with such amazing ladies in our gym💪🏽💕.
As we wrap up October, it’s hard to believe there are only two months left in 2024! We have some exciting activities and challenges planned before we head into new year, so stay tuned for updates. October’s challenge, Squatober, winner will be announced tomorrow 🎃🏆!
Looking ahead to this month, we have some BIG benchmarks to get us excited. We will also finish off our 5-3-1 strength cycle. Our programming will be doing “NCFIT Lift-Off🏋️.”
Think of this similarly to the Mid-Year Challenge…3 consecutive Fridays (11/8, 11/15, 11/22) that will prioritize a longer strength session instead of the metcon. This is just for fun and no extra work has to be done, just get people excited to lift heavy!
For the rest of the month, we will still see a broad range of workout types to get us as much variety as possible. Finally, we will end the month with a Thanksgiving and Black Friday workout to really make sure we have something to be thankful for! We have stuffed a lot into this month, so hang on for the ride🦃!
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
Deadlift (3 x 5)
*Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.
(Score is Weight)
Week 5 of 6
Strength | 5-3-1 Cycle
WORKOUT – PERFORMANCE
AMRAP x 13 MINUTES
40 Double Unders
20 Alt. Pistols
10 Deadlifts (185/135)
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 13 MINUTES
80 Single Unders
20 Heel Elevated Narrow Air Squats
10 Deadlifts (135/95)
(Score is Rounds + Reps)
TUESDAY
STRENGTH – ALL
Push Press
3×5*
*Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.
(Score is Weight)
Week 5 of 6
Strength | 5-3-1 Cycle
WORKOUT – ALL
EMOM x 21 MINUTES
MIN 1 – :45 Reps of 25′ Shuttle Runs
MIN 2 – :45 Push-Ups
MIN 3 – :45 Rope Climbs
(Score is Total Reps)
WEDNESDAY
STRENGTH – ALL
Back Squat
3×5*
*Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.
(Score is Weight)
Week 5 of 6
Strength | 5-3-1 Cycle
BENCHMARK WORKOUT – PERFORMANCE
Jackie
For time:
1,000-meter row
50 thrusters
30 pull-ups
BENCHMARK WORKOUT – FITNESS
“JACKIE”
FOR TIME
750/600m Row
40 Thrusters (45/35)
30 Jumping Pull-Ups
(Score is Time)
THURSDAY
EXTENDED WARM-UP – ALL
EVERY 3:00 x 3 SETS
10-12 Alt. Toes to Bar or Toes to Something
8 Front Rack Lunges*
*Start Light and build up to or slightly past workout weight.
WORKOUT – PERFORMANCE
FOR TIME
10-8-6-4-2-4-6-8-10*
Front Rack Alt. Lunges (135/95)
20-16-12-8-4-8-12-16-20
Toes to Bar
*Complete 10 Burpees after each Full Round.
(Score is Time)
WORKOUT – FITNESS
FOR TIME*
10-8-6-4-2-4-6-8-10
Front Rack Alt. Lunges (95/65)
20-16-12-8-4-8-12-16-20
Toes to Something
*Complete 8 Burpees after each Full Round.
(Score is Time)
FRIDAY
STRENGTH – PERFORMANCE
“NCFIT LIFT-OFF 24.1”
ON A 20:00 RUNNING CLOCK…
Build to A Heavy Complex…
1 Snatch
+ 2 Overhead Squats
+ 1 Hang Snatch
(Score is Weight)
NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22)
STRENGTH – FITNESS
“NCFIT LIFT-OFF 24.1 (FITNESS)”
ON A 20:00 RUNNING CLOCK…
Build to A Heavy Complex…
2 Power Snatch
+ 2 Hang Power Snatch
(Score is Weight)
NOTE — This is the first of 3 Lift-Off Events (11/8, 11/15, 11/22)
WORKOUT – PERFORMANCE
AMRAP x 7 MINUTES
2 Power Snatches (165/115)
6 Box Jump Overs (24/20)
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 7 MINUTES
2 Power Snatches (115/75)
6 Box Jump Overs (20)
(Score is Rounds + Reps)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME*
1200 Mile Run
70/60 Cal Bike
800m Run
100/85 Cal Bike
400m Run
120/100 Cal Bike
*P1 and P2 will complete the Runs together. Partners will split the Cal Bike as needed.
(Score is Time)
