SAMPLE  OF OUR DAILY WORKOUTS

FIT4U (NCMETCON)
SAMPLE 1

Warm-up
AMRAP x 8 MINUTES
1:00 Bike (EZ-Mod)
5 Inch Worms + Push-Up
10 Step Overs
15 Jumping Jacks
20 Shoulders Taps
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 25 MINUTES
25/20 Cal Bike
25 Hand Release Push-Ups
25 Box Jump Overs (24/20)

(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
2-3 SETS FOR QUALITY
10/10 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light)

-Rest As Needed b/t Sets-

FIT4U (NCMETCON)
SAMPLE 2

Warm-up
On a 6:00 Running Clock…
20 Alt Groiners
18 Alt Plank Shoulder Taps
16 Alt Cossack Squats
14 Air Squats
12 Hollow Rocks
10 Jumping Squats
Bike in Remaining Time…
Strength
Back Squat (5x3)
*Superset each Set with 10 Perfect Hollow Rocks

(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
20-15-10-15-20
Hang Power Clean (95/65)|(65/45)
Back Squat

*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.

(Score is Time)

KG BB: (42.5/30)|(30/20)
Cool Down
 
FOR RECOVERY
5:00 Slam Ball Gut Smash

LETSGO (NCGO)
SAMPLE PROGRAMMING

Daily-5 Warm-Up
1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups

(No Measure)
Bodyweight Pump
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
15 Glute Bridges
10 Tuck Jumps
15 Air Squats

(Score is Rounds + Reps)
Full-Body Sweat Workout
Metcon (AMRAP - Rounds and Reps)
EMOM x 12 MINUTES
MIN 1 - :45 DB Step-ups
MIN 2 - :45 Hand Release Push-ups
MIN 3 - :45 Cardio Choice

-Rest 2:00-

AMRAP x 10 MINUTES
12 Reverse Lunges
12 Decline Push-ups*
12 Decline Plank Rotations

*Set-Up with Feet on a 2"-6".

(Score is Round + Reps)
Finisher
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 - 20 Glute Bridge-Ups
MIN 2 - 20 Russian Twists
 

BODYBLAZE (NCBURN)
SAMPLE PROGRAMMING

Workout
Metcon (AMRAP - Reps)
STATION 1
1 ROUND
3:00 STATIONS
50 Sit-ups
into...
AMRAP Cal Row

1 Minute Rest

STATION 2
1 ROUND
3:00 STATIONS
25 Up-Downs
into...
AMRAP DB Clean & Press

1 Minute Rest

STATION 3
1 ROUND
3:00 STATIONS
50 Sit-ups
into...
AMRAP Single Unders

1 Minute Rest

STATION 4
1 ROUND
3:00 STATIONS
25 Up-Downs
into...
AMRAP DB Alt. Lunges

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