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Friday Workout NCFIT Baseline – Aerobic (Distance) ON A 12:00 RUNNING CLOCK…Run 1 Mile then in Remaining Time Max Meters on Rower **Last Seen 9/25/19

Thursday Workout Deadlift (3-3-3-3) FOR LOAD3-3-3-3Double-Overhand “Quiet” Deadlift Shoulder Press (5-5-5-5-5) FOR LOAD5-5-5-5Tempo Strict Press (1111) Finisher Metcon (Time) 3 ROUNDS FOR TIME25 Plate Ground

Wednesday Workout NCFIT Baseline – Strength (Weight) ON A 20:00 RUNNING CLOCK…Build to 5RM Back Squat NCFIT Baseline – Sprint (AMRAP – Reps) AMRAP x

Tuesday Strength Hang Power Clean (3×3) FOR LOAD3×3*Hang Power Clean *Goal is heavier than the final set of loading in the workout. (Score is Weight)

Monday SKILL SkillON A 7:00 RUNNING CLOCK…Pull-Up Progression* *Bar HoldFront / Back PositionsDynamic Kip SwingKip Swing + Knees-UpSingle Pull-up into… 5 SETS FOR QUALITY2 Kip

Saturday, January 25th, 2020 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 20:1 Round of “The Chief”200 Meter Run2 Rounds of “The Chief”200 Meter

Friday, January 24th, 2020 Metcon WOD: Metcon (Time) 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar7 Box Jumps (24/20) 50/35 Calorie Assault Bike 3 Rounds:7

Thursday, January 23rd, 2020 Metcon WOD: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups *Time cap: 15 minutes

Wednesday, January 22nd, 2020 Weightlifting SWOD: Front Squat 12 minutes to build to:1 Pausing Front Squat1 Front Squat*3 second pause at the bottom Metcon WOD:

Tuesday, January 21st, 2020 Metcon WOD: Metcon (Time) 3 Rounds:12 Lateral Dumbbell Burpees21 Pull-ups Directly Into… 3 Rounds:12 Alternating Dumbbell Snatches (50/35)21/15 Calorie Assault Bike