NCFIT – Tue, Nov 14

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

12 Good Mornings (BB opt.)

10 KB Sumo Deadlifts

8 BW Lunges

6 Alt. Groiners

Into…

2 ROUNDS

12 BB Sumo Deadlifts

10 BB Back Rack Alt. Lunges

8 RKB Swings

6 SLOW Bootstrap Squats

Strength – All

Deadlift (10-8-6 | 8-6-4*)

*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Workout – Performance

FOR TIME (Time)

20 Sumo Deadlifts (115/75)

40 Back Rack Alt. Lunges

60 Russian KB Swings (70/53)

40 Back Rack Alt. Lunges

20 Sumo Deadlifts

(Score is Time)

KG BB: (52.5/35)

KG KB: (32/24)

Workout – Fitness

FOR TIME (Time)

20 Sumo Deadlifts (75/55)

40 Back Rack Alt. Lunges

60 Russian KB Swings (53/35)

40 Back Rack Alt. Lunges

20 Sumo Deadlifts

(Score is Time)

KG BB: (35/25)

KG KB: (24/16)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

:30/:30 Half Pigeon or Figure 4 Stretch

15 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

NCFIT – Mon, Nov 13

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1:00 Bike (EZ Pace)

Into…

2 ROUNDS

10 Banded Pull Aparts

5-Up-Downs + 5 Burpees

10 Alt. Deadbugs

5 Empty Barbell Strict Press w/ :01 Pause Overhead

5 Pause Kip Swings*

*RND2 complete 3 Kipping Knees to Chest + 3 Kipping Straight Leg Raises.

Into…

16/13 Cal Bike Time Trial (70-80% effort)

Strength – All

Push Jerk (10-8-6 | 8-6-4*)

*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Workout – Performance

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

16/13 Cal Bike

12 Toes to Bar

8 Burpees Over Bar

3 Shoulder to Overhead (185/135)

(Score is Rounds + Reps)

KG BB: (85/60)

Workout – Fitness

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

16/13 Cal Bike

12 Knees to Chest

8 Burpees

3 Shoulder to Overhead (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

(No Measure)

NCFIT – Sun, Nov 12

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Cardio

MIN 2 – 12 Slow Scap Pull-Ups + :10 Dead Hang

MIN 3 – :40 Hollow Rocks

MIN 4 – 12 Slow Ring Rows + :10 Top of the Ring Hold

Workout – All

AMRAP x 27 MINUTES (No Measure)

2:00 Cardio Choice

10 Strict Pull-Ups

5 DB Front Raise + Lateral Raise*

2:00 Cardio Choice

10 DB Pull-Overs (Athlete Choice)**

5 Strict Toes to Bar

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.

**Complete on the floor.

(No Measure)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

NCFIT – Sat, Nov 11

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

6 Jumping Jack Toe Touches*

6 Alt. Quad Pull Backs

6/6 Ankle Circles

6 Kang Squats

6 Alt. Groiners

6 Alt. Step-Ups

*Perform a toe touch + jumping jack

Workout – All

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

(Score is Time)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

1000 Box Step-Ups (20)**

*P1 works while P2 rests or completes an EZ Cardio Choice. Split work as needed.

**45/35 added in weight – ruck, plate, vest, or DB.

(Score is Time)

Optional Cool Down

FOR RECOVERY (No Measure)

5:00 Foam Roll Legs or 5:00 EZ Pedal

(No Measure)

NCFIT – Fri, Nov 10

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

EMOM x 5 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Arms + Body Rowing

MIN 2 – Full Slide Rowing (EZ Pace)

MIN 3 – FS Rowing @ 20-24 SPM

MIN 4 – FS Rowing @ 24-28 SPM

MIN 5 – FS Rowing @ 28+ SPM

Into…

2-3 ROUNDS (Time Permitting)

5 PVC Pass Thrus

5 PVC Scarecrow Snatches

10 Behind the Neck PVC Presses*

10 Piked Alt. Shoulder Taps

5 Push-Ups (Knees or Toes Optional)

*On 2nd RND complete 10 BTN PVC Push Press

Extended Warm-Up – All

EVERY 3:00 x 3 SETS (No Measure)

5-7 Pressing Options*

3-5 Hang Power Snatches**

-EZ Bike w/ Time Remaining-

*Pressing Options:

(Hand Release) Push-Ups

Pike Push-Ups

(Deficit) Strict Handstand Push-Ups

**Build to and slightly past workout weight.

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

18/14 Cal Row

6 Hang Power Snatch (115/75)

12 Strict Handstand Push-Ups

6 Hang Power Snatch

(Score is Rounds + Reps)

KG BB: (52.5/35)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Row

6 Hang Power Snatch (75/55)

12 Hand Release Push-Ups

6 Hang Power Snatch

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Child’s Pose

15 Banded Ws

:30 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)

NCFIT – Thu, Nov 9

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1 ROUND MOBILITY

:45 Banded Tricep Stretch (R)

:45 Banded Tricep Stretch (L)

:45 Banded Lat Stretch (R)

:45 Banded Lat Stretch (L)

:45 Banded Hip Flexor Stretch (R)

:45 Banded Hip Flexor Stretch (L)

Into…

3 ROUNDS

:45 Bike (increase RPE each round)

20 Alt. Russian Twists*

10 Alt. Samson Lunges**

*2nd Round: 20 Alt. Flutter Kicks // 3rd Round: 10 Sit-Ups

**2nd Round: 5/5 Split Squats // 3rd Round: 10 Alt. Lunges

Workout – All

FOR QUALITY (No Measure)

80/65 Cal Bike

-Immediately Into-

3 ROUNDS

50 Sit-Ups

20 Back Rack Lunges (95/65)

-Immediately Into-

80/65 Cal Bike

(No Measure)

KG BB: (42.5/30)

Optional Cool Down

EVERY 3:30 x 2-3 SETS (No Measure)

:45 Hollow or Tuck Hold

:45 Alt. 90-90 Hip Rotations

:45 Rebound Pose

(No Measure)

NCFIT – Wed, Nov 8

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Up Downs

10 Ring Rows

:30 Banded Lat Push-Downs

:15 Bottom of Ring Hold

Into…

2 ROUNDS

10 Burpees

10 Scap Pull-Ups

:30 Banded Lat Pull Downs

:15 Top of Ring Hold

Skill – All

ON A 15:00 RUNNING CLOCK… (No Measure)

Practice Ring Muscle-Ups *

*Option to practice Pull-Ups/ Chest to Bars.

(No Measure)

Workout – Performance

“DEVIL ON MY SHOULDERS”* (Time)

FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees

(Score is Time)

*This is a Remix of the NCFIT Classic, Devil In The Details.

Workout – Fitness

“DEVIL ON MY SHOULDERS (FITNESS)”* (Time)

FOR TIME
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees

(Score is Time)

*This is a Remix of the NCFIT Classic, Devil In The Details.

Optional Cool Down

1-2 SETS (No Measure)

10/10 Seated Single Leg Lifts

:25 Tricep Smash + :25 Lat Stretch*

:45 EZ Bike (Nasal Only Breathing)

*Place bar on rack at chest level.

-Rest as Needed b/t Sets-

(No Measure)

NCFIT – Mon, Nov 6

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

5 BW Good Mornings

5/5 Staggered Stance DL

5/5 Ankle Circles

10 Glute Bridge-Ups

Into…

AMRAP x 6 MINUTES

100m Jog

10 Calf Raises + 10 Tib Raises

8 Alt. Deadbugs

6/6 KB Around the Body Rotations*

*Standing in a tall, neutral position, move the KB around the body clockwise and pass from hand to hand for 6 reps; then reverse and go 6 rotations counterclockwise.

Workout – All

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 200m Run

MIN 2 – 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups

MIN 3 – 200m Run

MIN 4 – 15 Single Arm Russian KB Swing (L) + Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

5/5 Single Arm KB Upright Rows

10/10 Single Leg Glute Bridge-Ups

1:00 Child’s Pose

-Rest as Needed b/t Sets-

(No Measure)

NCFIT – Sun, Nov 5

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES (MOBILITY FLOW)

10 Alt. Groiner + Hamstring Stretch on Box

10 Sumo Inch Worms

10 Slow Calve Pump in Pike Position

10 Slow Dead Bugs

Into…

AMRAP x 5 MINUTES (GENERAL WARM-UP)

30 Big Jump Single Unders

10 Slam Ball Ground to Overhead

10 Box Step-Overs

10 Alt. V-Ups

Workout – All

3-4 SETS FOR QUALITY (No Measure)

1:00 Jump Rope*

12/12 Single Arm Ring Rows

12 Tall Box Jumps (Athlete Choice)

1:00 Max Slam Balls (Athlete Choice)

24 Slam Ball Russian Twists**

12 Tall Box Step-Ups

-Rest 1:00 b/t Sets-

*Jump Rope Options:

Tall Jump Single Unders

Single-Single-Double Unders

Crossover Single Unders

Double/ Triple Unders

**1 Rep= R+L.

(No Measure)

Optional Finisher

FOR QUALITY (No Measure)

800/500 Alt. Box Step-Ups (24/20)*

Week 4 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

NCFIT – Sat, Nov 4

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 SETS

10 Jumping Jacks

10 BB Bent Over Rows

10 Alt. Elbow Punches

5 Scap Push-Up + Shoulder Tap + Shoulder Tap

5/5 Moose Antlers

Into…

2 SETS

5 Jumping Jack Toe Touches

5 Strict Press

5 BTN Strict Press

10 Up-Downs

5/5 Moose Antlers

Workout – Performance

“INFINITY LOOP” (Time)

4 ROUNDS FOR TIME

10 Push Press (75/55)

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press (95/65)

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press (115/75)

10 Bar Facing Burpees

(Score is Time)

KG BB1: (35/25)

KG BB2: (42.5/30)

KG BB3: (52.5/35)

Workout – Fitness

“INFINITY LOOP (FITNESS)” (Time)

4 ROUNDS FOR TIME

10 Push Press (45/35)

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press (75/55)

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press (95/65)

10 Step Over Bar Burpees

(Score is Time)

KG BB1: (20/15)

KG BB2: (35/25)

KG BB3: (42.5/30)

Partner Workout Option

IN TEAMS OF 2… (Calories)

FOR TIME

6 ROUNDS

10 Push Press (Athlete Choice, Light)

10 Up-Downs

-Immediately Into-

4 ROUNDS

12 Push Press (Athlete Choice, Light-Mod)

12 Burpees

-Immediately Into-

2 ROUNDS

15 Push Press (Athlete Choice, Moderate)

15 Burpees Over Bar

*P1 will complete one full round while P2 completes Max Cal Bike. Once a full round is complete P2 will complete a full round while P1 completes Max Cal Bike.

(Score is Total Cal Bike)

Finisher

3 SETS (No Measure)

10/10 DB Bent Over Rows

12-15 DB Upright Rows

:30/:30 Side Plank

-Rest As Needed b/t Sets-

(No Measure)