James Simonelli

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 Row RPE 4/5 (Legs Only)

10 Scap Push-Ups

10 Alt. Samson Lunges

10 Slam Ball Deadlifts*

*5 w/ hinge variation, then 5 w/ squat variation.

Into…

1 ROUND

1:00 Row RPE 5/6 (Legs + Body)

8 Push-Up to Pike

4/4 Split Squat

8 Slam Ball Ground to Overhead

Into…

1 ROUND

1:00 Row RPE 6/7 (Full Slide Rowing)

8 Push-Ups

8 Alt. Lunges

8 Slam Balls

Workout – All

Metcon (AMRAP – Reps)

ON A 7:00 RUNNING CLOCK…

Max Cal Row

-Rest 3:00-

AMRAP x 7 MINUTES

6 Push-Ups*

8 Alt. Lunges

10 Slam Balls (Athlete Choice)

*Option for Hand Release.

-Rest 3:00-

ON A 7:00 RUNNING CLOCK…

Max Cal Row

(Score is Total Reps)

**Each Cal is 1-Rep. Each round of the AMRAP has 24 Reps.

Optional Finisher

3 SETS (:40 ON / :20 OFF) (No Measure)

MOVT 1 – Plate Around the Worlds

MOVT 2 – Plate Curls

1 SET = MOVT 1 + MOVT 2.

-No Additional Rest b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

RUNNING PREP (6:00 MINUTES)

200m Run

25’ Calf Walk

25’ Side Lunges

25’ Samson Lunges

25’ High Knees

25’ Butt Kickers

25’ High Kicks

400m Run

Into..

2-3 ROUNDS (Time Permitting)

5 Cat/ Cows

5 Sumo Good Mornings + 5 Sumo Squats*

10 Tuck-Ups w/ :01 Pause at Top

40 Single Unders**

*Perform 5 SGM then 5 SS.

**RND2-3 Complete :20-:30 Double Unders.

Workout – Performance

AMRAP x 22 MINUTES* (AMRAP – Rounds and Reps)

30 Double Unders

15 V-Ups

7 Sumo Deadlifts**

*At 0:00 & at 11:00 complete an 800m Run. Pick up where you left off when back.

**Deadlift Weight Options:

(185/135)

(225/155)

(275/185)

(Score is Rounds + Reps)

KG BB1: (85/60)

KG BB2: (100/70)

KG BB3: (125/85)

Workout – Fitness

AMRAP x 22 MINUTES (AMRAP – Rounds and Reps)

60 Single Unders

15 Tuck-Ups

7 Sumo Deadlifts**

*At 0:00 & at 11:00 complete an 800m Run. Pick up where you left off when back.

**Deadlift Weight Options:

(135/95)

(155/105)

(185/135)

(Score is Rounds + Reps)

KG BB1: (60/42.5)

KG BB2: (70/47.5)

KG BB3: (85/60)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES*

60 Double Unders

30 V-Ups or Tuck-Ups

14 Sumo Deadlifts (Athlete Choice)**

*Workout starts with a 800m Run. Partners run together. For all other movements, P1 works while P2 rests. Split work as needed. At the 11:00 mark, both partners will complete another 800m Run together and pick up where they left off in the AMRAP when back.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

10/10 Single Arm Seated Banded Lat Pulldown

5/5 Single Arm Wrist Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

OPTIONAL MOBILITY ROUND

10 Alt. 90-90 Hip Rotations (option for Alt. Groiners)

10 Alt. Deadbugs

10 Alt. Plank Shoulder Taps

10 Alt. Bird Dogs

Into…

1 ROUND

10 Air Squats* + 10 Jumping Air Squats

10 Alt. Elbow Punches w/Barbell**

5 Up-Downs + 5 Burpees

20 Lateral Hops over Barbell

*Squat w/different stances…wide / narrow / neutral. Focus on an upright torso and keeping the ribs down, towards the hips.

**Barbell can be in the front rack or back rack.

Into…

1-2 ROUNDS (Time Permitting)

4 Clean Deadlifts

4 Hang Muscle Cleans

4 Hang Power Cleans

Strength – All

Back Squat (6-4-2 | 4-3-2*)

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – Performance

“POINT BREAK (PERFORMANCE)” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)

Bar Facing Burpee

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

“POINT BREAK (FITNESS)” (Time)

FOR TIME
9-7-5-15-12-9
Front Squat (115/75)
Bar Facing Burpee

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10-12 Supinated Band Pull-Aparts

10-12 Banded Upright Rows

66/ Crossbody Band Pulls

200m Run

Into…

2 ROUNDS (Time Permitting)

:20 Hollow Body Hold

:20 Superman Hold

10 False Grip Ring Rows

7-10 Scap Pull-Ups*

5-7 Small Kip Swings*

*Option to complete on bar or rings.

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Gymnastic Pull Option*

Gymnastic Options:

(Ring) Pull-Up

Chest to Bar

Hips to Rings

Ring Muscle-Up

(No Measure)

Workout – Performance

10 ROUNDS FOR TIME* (Time)

200m Run

3 Ring Muscle-Ups

(Score is Time)

*From CF 8/14/23

Workout – Fitness

10 ROUNDS FOR TIME* (Time)

200m Run

6 Pull-Ups or 8 Ring Rows

(Score is Time)

*Inspired from CF 8/14/23

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MIN*

MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump Overs

MIN 2 – :40 Alt. MB Around The Worlds → :40 MB Strict Press

MIN 3 – :40 Bootstrap Squats → :40 MB Thrusters

MIN 4 – :40 Bird Dogs → :40 Dead Bugs

*Arrows indicate movement change for the 2nd round of EMOM (minutes 5-8).

Strength – All

Push Jerk (6-4-2 | 4-3-2*)

*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – All

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

8 Shoulder to Overhead (Athlete Choice, Moderate)*

10 Box Jumps Overs (20)

12 Wall Balls (Athlete Choice)

*Weight Options…

(95/65)

(115/75)

(135/95)

(155/105)

(Score is Rounds + Reps)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

KG BB4: (70/47.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

8 Empty Barbell Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 Banded W’s

16 Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Cal Bike @ RPE 6

8 Tempo Ring Rows (:02 Pause at the top)

10 Tuck-Ups

12 Hollow Rocks

Into…

1-2 ROUNDS (Time Permitting)

:45 Cal Bike @ RPE 6

8 Scap Pull-ups (:02 Pause at the top)

10 V-Ups

12 Hollow Rocks

Workout – Performance

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Bike

MIN 2 – Max Strict Pull-Ups

MIN 3 – 15/12 Cal Bike

MIN 4 – Max Toes to Bar

MIN 5 – Rest

(Score is Total Reps of Strict Pull-Ups + TTB)

Workout – Fitness

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 12/10 Cal Bike

MIN 2 – Max Ring Rows

MIN 3 – 12/10 Cal Bike

MIN 4 – Max Knees to Chest

MIN 5 – Rest

(Score is Total Reps of Ring Rows + K2C)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

10 Jumping Jacks

5 Cat Cows

10 Hollow Rocks

5 Push-Up to Pike

10 Banded Plate Good Mornings*

*Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform a Good Morning with holding a plate pulled into their chest.

Strength – All

Deadlift (6-4-2 | 4-3-2*)

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – Performance

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
(Score is Time)

KG BB: (100/70)

Workout – Fitness

“DIANE (FITNESS)” (Time)

FOR TIME

21-15-9

Deadlifts (155/105)

Hand Release Push-Ups

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.

**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

:40 Cardio Choice

10 Air Squat + Step-Up

10 Push-Up + Alt. Shoulder Tap

10 Alt. Straight Leg Sit-Ups

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice a Gymnastic Skill*

*Skill Options…

Strict Ring Dips

Pike Hold

Pike Box Hold

HS Hold Against Wall

HS Hold + Shoulder Taps

(No Measure)

Workout – All

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Box Step-Overs (20)

20 Push-Ups

20 Sit-Ups

Cardio Choice*

*Cardio Choice Options:

400m Run

30/25 Cal Row or Ski

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

10 Banded Good Mornings

10 Banded High Pulls

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS (Time Permitting)

:30 Bike*

10 PVC Pass Through

5 PVC Muscle Snatch

5 PVC Snatch Grip Push Jerk

7 Up-Downs

7 Scap Pull-Ups + 5 Kip Swings*

*Build pace each round (EZ→Mod→Hard)

**RND 2+3 complete 7 Ring Rows + 5 Kip Swings.

Extended Warm-Up – All

EVERY 3:00 x 3 SETS (No Measure)

5 Hang Power Snatches*

Gymnastics Pulling**

*Start at workout weight and build slightly past.

**Gymnastics Pulling Options:

3-5 Up-Down Pull-Ups

3-5 Chest to Bar Pull-Ups

1-3 Bar Muscle-Ups

(No Measure)

Workout – Performance

5 ROUNDS FOR TIME (Time)

21/16 Cal Bike

15 Hang Power Snatch (95/65)

9 Bar Muscle-Ups

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

15/12 Cal Bike

15 Hang Power Snatch (65/45)

9 Up-Down Pull-Ups

(Score is Time)

KG BB: (30/20)

Partner Workout Option

IN TEAMS OF 2… (Time)

8 ROUNDS FOR TIME*

15/12 Cal Bike

12 Hang Power Snatch (Athlete Choice, Light)

9 Bar Muscle-Ups or Up-Down Pull-Ups

*Complete waterfall style. P1 completes 15/12 Cal Bike while P2 rests. P2 then completes 15 Hang Power Snatches while P1 rests. P1 the completes 9 Bar Muscle-Ups or Up-Down Pull-Ups while P2 Rests. P2 then completes 15/12 Cal Bike and so on.

(Score is Time)

Optional Cool Down

2-3 SETS (No Measure)

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Alt. Lunge-Lunge-Squat

20 Fast Single Unders + 20 Tall Jump Single Unders

5/5 Staggered Stance Good Mornings

Into…

1 ROUND

5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell

:20 Penguin Jumps*

20 Double Unders or 40 Single Unders

10 Back Squats w/Empty Barbell

*Double Tap the hips twice while in the air

Into…

OPTIONAL MOBILITY ROUND

10 Alt. 90-90 Hip Rotations

10 Calf Raises + 10 Tib Raises

10 Alt. Front Rack Elbow Punches

Workout – Performance

“BOOM. ROASTED” (Time)

EVERY 2:00 x 7 SETS

25 Double Unders*

10 Alt. Front Rack Lunges (135/95)

25 Double Unders*

*Double Under Ninjas should try for ‘Unbroken’ Reps.

-Rest w/ Time Remaining-

(Score is Slowest Set)

*One of Three Turkey Day WOW this week!

KG BB: (60/42.5)

Workout – Fitness

“BOOM. ROASTED (FITNESS)” (Time)

EVERY 2:00 x 7 SETS

50 Single Unders

10 Alt. Front Rack Lunges (95/65)

50 Single Unders

-Rest w/ Time Remaining-

(Score is Slowest Set)

*One of Three Turkey Day WOW this week!

KG BB: (42.5/30)

Post-Workout Skill – All

Back Squat (8-6-4 | 6-4-2*)

*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).

Week 2 of 5

Strength | Wave-Loading Cycle