Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

THE NCFIT CINCO

Snatch

Settings

Workout

Wednesday

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY*
4:00 Run
1:00 Double Unders
4:00 Bike
1:00 Burpees
4:00 Run
1:00 Double Unders
4:00 Bike
1:00 Burpees

*Nasal Breathing Only.

(No Measure)

GOAL: Low and slow. Nasal breathing only. Pick a comfortable pace and keep your heart rate and breathing under control the entire session. For the 1:00 efforts, move the entire minute with immediate transition back in the monostructural movement.

B. 60:00 GPP

Warm-up

3 SETS
20 Banded Pull-Aparts
10 Banded Pass Thrus
20 Jumping Jacks

Into…

3 SETS
10/10 Single Arm ½ Kneeling DB Press
10/10 Single Arm Sumo Deadlift
25ft High Skip
25ft High Knees
25ft Butt Kickers

Strength

Metcon (Weight)

EMOM x 14 MINUTES
MIN 1 - 4 Push Press (Athlete Choice, Building)*
MIN 2 - :45 Shuttle Run (EZ)

*Start Light and Build to Heavy Set of 4 with Barbell.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press (50/35)|(35/20)*
200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Optional Benchmark

THE NCFIT CINCO (Time)

5 ROUNDS FOR TIME
5 Hang Power Clean (155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU

(Score is Time)

KG BB: (70/55)|(50/35)

C. STRENGTH / GYMNASTICS

Snatch (1-Rep )

Snatch

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Snatch

(Score is Weight)

GOAL: Perform before your GPP session if possible. If not, no stresses. This is our baseline test for the month. We will work through accessory work and sub max progressive loading then retest in early June.

Want to see some of these movements in action? Check out our .