Tempaus

DB Hammer Curls
Down the rack x 8-10 reps per DB weight. Rest as needed.
- start with the load you could perform 15-20 perfect reps with.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Jefferson Kang Curl: 3 x 3. Rest 60s
- Light weight, this is a mobility exercise
+
Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A) EMOM x 6 MINUTES
MIN 1 - :15/:15 Single Leg Single Unders
MIN 2 - :20 Tall Jump Single Unders + :20 Fast Single Unders
MIN 3 - Rest

B) EMOM x 6 MINUTES
MIN 1 - :30 Jump Rope Practice
MIN 2 - Rest

• Be sure to practice different options rather than just basic singles or doubles.

FINISHER

EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Sit-Ups
MIN 2 - Alt. V-Ups + V-Up
MIN 3 - Copenhagen Plank Hold

PERFORMANCE
A) AMRAP x 8 MINUTES
5 DB Devils Clean @50/35lbs
10 DB Push Press
200m Run / ½ Stairs

B) 3 ROUNDS FOR TIME
10 Alt. DB Devils Clean
7/7 Single Arm DB Push Press
200m Run / ½ Stairs

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FITNESS
A) AMRAP x 8 MINUTES
5 DB Devils Clean @35lbs/10kg
10 DB Push Press
200m Run / ½ Stairs

B) 3 ROUNDS FOR TIME
10 Alt. DB Devils Clean
7/7 Single Arm DB Push Press
200m Run / ½ Stairs

• Rest 3:00 between A and B
• A with double DBs, B with single DB
• RPE 8
• Video: https://vimeo.com/805486842

"NCFIT 12 DAYS OF XMAS PERFORMANCE"
FOR TIME*
Day 1 - Ring Muscle-Up
Day 2 - 200m Run
Day 3 - DB Power Cleans @50/35
Day 4 - Pull-Ups
Day 5 - Box Jumps @75/61cm
Day 6 - DB Front Squats
Day 7 - Toes to Bar
Day 8 - Alt. Jumping Lunges
Day 9 - DB Shoulder to Overhead
Day 10 - Single DB Sit-Ups**
Day 11 - No-Push-Up Renegade Rows***
Day 12 - DB Thrusters

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"NCFIT 12 DAYS OF XMAS FITNESS"
FOR TIME*
Day 1 - Strict Pull-Up / Jumping Pull-Up With Hold 5secs at top if possible.
Day 2 - 200m Run
Day 3 - DB Power Cleans @ moderate
Day 4 - Jumping Pull-Ups
Day 5 - Box Jumps
Day 6 - DB Front Squats
Day 7 - Knees to Chest
Day 8 - Alt. Jumping Lunges
Day 9 - DB Shoulder to Overhead
Day 10 - Single DB Sit-Ups**
Day 11 - No-Push-Up Renegade Rows***
Day 12 - DB Thrusters

Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.
**Hold DB across chest.
**1 Rep = Row R + Row L.

• RPE 8
• Video: https://vimeo.com/893663256?share=copy

SATURDAY SMASH

2 rounds: 2min ON/1min Off
1) c2bike
2) plate GTOH
3) row
4) plate thruster
5) ski
6) plate russian twist
7) up&down
8) plate reverse lunge
9) DU / SU
10) run 400/300m

plate @20/15kg / score total reps / run is one rep

Deadlift

7 x 3 @ 70 - 75%

Go Every 2:30

Team workout (in teams of three)

10min AMRAP
Echo bike / bike erg cal

Rest 2min

10min AMRAP
Person 1: 5 shuttle run (1x = 7+7m)
Person 2: AMRAP sit-up
Person 3: Rest

Result is bike cal + sit.-ups