*Ideal target height is 6″ above standing reach Score is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps.
Optional Finisher
Warm-up (No Measure)
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
DB DBL Bicep Curls (35/25)|(25/15)
DB DBL Bent Over Row
*For both movements, both arms move at the same time.
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
NCFIT Baseline – Aerobic (Time)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower *Score is mile time. Please also note the number of meters accomplished after the mile in the notes.
**Rest at Least 5:00 before the Bodyweight AMRAP
NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)
Starting the day with Push Jerk work. The focus here is on quality of movement over load.
Closing with a grinder of a triplet to finish things out.
Warm-up
Warm-up (No Measure)
100m Jog
5 Inchworms
100m Run
5 Inchworms
100m Fast Run
5 Inchworms
Into…
2 Rounds:
15 Russian Kettlebell Swings (Light Weight)
20 Alternating Reverse Lunges (No Weight)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Push Jerk (3-3-3×3 (every two minutes))
3 Warmup Sets:
Set 1: 5 Reps @ 50% 1RM
Set 2: 3 Reps @ 55% 1RM
Set 3: 1 Rep @ 60% 1RM
then, on the clock:
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%
Metcon
Beef Jerky (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)
Choose weights on all 3 movements that you can complete in 1-2 sets each round. The kettlebell is held in a goblet position for the reverse lunge. Alternate legs each rep for a total of 7 per side. The push jerk barbell comes from the ground. Looking to complete somewhere in that 3-4 round range, meaning each round takes somewhere between 3-4 minutes.
