March 20, 2023

March 20, 2023

Fitness – Mon, Mar 20

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">1:00 EZ Bike</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">8 Air Squats (stretch at bottom)</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">8 Hang Muscle Cleans w/Empty Barbell</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">8 Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">:45 Mod Bike</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">6 Narrow Stance Squats</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">6 Hang Power Cleans w/Empty Barbell</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">6 Jumping Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">:30 Fast Bike</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">4 Power Cleans w/Empty Barbell</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">4 Front Squats w/Empty Barbell</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">4 Jumping Pull-Up Negatives</span></p>

Extended Warm-Up – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">EVERY 4:00 x 3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">6-8 Reps of Pistol Options*</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">3 Front Squats**</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">1-3 Bar Muscle-Ups or Strict Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">-EZ Bike in Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">*Options:</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Narrow Stance Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Alt. Heel Elevated Pistols</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Alt. Plate Weighted Pistols</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Single Leg Box Lowers</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Single Leg Box Squats</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Rig Assisted Pistols</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">**Start Moderate and build to workout weight. Must come from floor.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">(No Measure)</span></p>

Workout – Performance
“NCFIT GIRLS” (Time)
3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

KG BB: (100/70)

*Workout inspired by the original ‘Nasty Girls’

Workout – Fitness
“NCFIT GIRLS (FITNESS)” (Time)
3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)

(Score is Time)

KG BB: (65/45)

*Workout inspired by the original ‘Nasty Girls’

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">1:00/1:00 Empty Barbell Quad Smash</span></p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">5/5 Ankle Deep Lunge Ankle Mobilization</span></p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">5 Jefferson Curls</span></p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">1:00 Child’s Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">(No Measure)</span></p>

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