Workout of the Day

GENERAL MOBILITY

1:00 Banded Lat Stretch R/L

10 Adductor Rocks R/L

8 Up/Down Dogs

8 Samson Lunges

Into..

2 ROUNDS

8 Up Downs

8 Ring Rows

8 Sit-Ups

:20/:20 Side Plank

:20 Plate Gun Hold

:20 Plate OH Hold

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

(No Measure)

5 Strict Pull-ups

20 Up-Downs

5 Strict Pull-ups

30 Sit-Ups

(Score is Rounds + Reps)

5 Strict Chest to Bar Pull-ups

20 Burpees

5 Strict Chest to Bar Pull-ups

30 Sit-Ups

7 Assisted Strict Pull-ups

20 Up-Downs

7 Assisted Strict Pull-ups

30 Sit-Ups

(Score is Rounds + Reps)

1:00 Row

Into…

AMRAP x 4 MINUTES (~2 Rounds)

4 Empty Barbell RDLs

4 Alt. Step-Ups*

4 Kip Swings

4 Ring Rows or Pull-Ups

*At 2:00, switch to Box Jumps

Into…

200m Run

FOR TIME

2001m Row

-Into-

9 ROUNDS

11 Deadlifts (70/48)

11 Box Jumps (24/20)

11 Pull-Ups

-Into-

2001m Run

NOTE -- This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

2001m Row

-Into-

9 ROUNDS

11 Deadlifts (90/65)

11 Box Jumps (24/20)

11 Pull-Ups

-Into-

2001m Run

NOTE -- This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

FOR TIME

2001m Row

-Into-

9 ROUNDS

11 Deadlifts (53/35)

11 Box Jumps (20)

11 Ring Rows

-Into-

2001m Run

NOTE -- This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

General (3–4 min) – Just Move & Flow!

2:00 Cardio Choice

1:00 PVC Pass-Throughs

1:00 Empty Bar Bench Press (smooth tempo)

Specific (5–6 min) – Start to Prime Bench & Lunges!

3 ROUNDS…

5 Empty Bar Bench Press (add load each round)

6 Alt. Bodyweight Lunges

6 Incline Push-Ups (on bench)

30 Alt. DB Goblet Lunges (22.5/15)
15 Hand Release Push-Ups
30 Walking Lunges
15 Push-Ups
(Score is Rounds + Reps)

30 Alt. DB Goblet Lunges (32.5/22.5)
20 Hand Release Push-Ups
30 Walking Lunges
20 Push-Ups

20 Alt. DB Goblet Lunges (15/10)
15 Push-Ups
20 Walking Lunges
15 Knee Push-Ups
(Score is Rounds + Reps)

4:00 Funny Warm Up Game (Cone game Suggested)

-into-

Alternate Stations:

P1: Bike (easy)

P2:

5 Boot Strappers

3/3 Perfect Stretch

10 Air Squat

P1: Bike (mod)

P2:

5 Hang Power Clean

5/5 Ellbow Punches

5 Front Squat

P1: Bike (hard)

P2:

10 Scap Pull Ups

10 Kip Swings

5 Strict Leg Raises (Compression)

-into-

LOAD UP Hang Squat Clean and Prep TTB

AMRAP x 30 MINUTES

25/20 Cal Assault Bike

20 Toes to Bar

10 Hang Squat Cleans (85/60)*

*P1 works while P2 rests. Split work as needed.

Fitness

Hang Squat Clean (53/35)

Compete

Hang Squat Clean (100/70)

EMOM x 5 MINUTES (Mobility)

MIN 1 - :45 Cat Cows

MIN 2 - :45 Alt. Samson Lunges

MIN 3 - :45 Yoga Push-Ups

MIN 4 - :45 Cossack Squats

MIN 5 - :45 Deep Squat Ankle Rocks

Into…

25’ LINE DRILLS

Toe Walk

Heel Walk

Duck Walk

Straight Leg Bounds

High Knees

Butt Kickers

4-6 Shuttle Runs

Into…

2-3 SETS

6-8 Push-Ups to Plank

:20 Forearm or Tall Plank

6-8 Ring Rows

:20 Hollow or Tuck Hold

MIN 1 - :45 Shuttle Runs*

MIN 2 - :45 Wall Walks or Half Wall Walks

MIN 3 - :45 Horizontal Ring Rows

MIN 4 - :45 Plank

*1 Rep= 25'.

(Score is Total Reps)

5 SLOW Cat/ Cows

10 Alt. Supermans

:45/:45 KB Calf Smash

:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)