Exempel på träningsvecka

Som medlem hos oss får du en programering för din träning. Vi har tränarledda pass måndag till lördag. Du får även pass för söndagen att göra på egen hand. Dessutom får du en tävlingsprogramering helt integrerad med dagens wod. Dvs du kör dagens wod med klassen och tillägget på egen hand. Lördagar är lagpass.

Komplettera med kettlebell på torsdagar och Performance på tisdagar.

NCMETCON – ”Our flagship High-Intensity GPP program designed on a 60 minute timeline. The most refined GPP program out there. Train to be ready for anything”

NCCOMPETE – ”A carefully balanced prescription of conditioning, gymnastic skill development, and strength training for the competitor.”

Exempel på träningsvecka. Exemplet visar inte tävlingstillägget.

NC METCON & COMPETE

HIGH-INTENSITY TRAINING 


MÅNDAG:

WARM-UP:

4 ROUNDS

(:15s each)

— Jumping Jacks

— Groiners*

— Alt. V-Ups**

— Air Squats***

*Rounds 3 and 4 switch to Jumping Groiners

**Option to alternate between Alt. Supermans each Round

***Rounds 3 and 4 switch to Jumping Squats 

STRENGTH:

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean and Jerk

(Score is Weight) 

WORKOUT:

”THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk 

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (100/70) | (70/47.5) 


TISDAG:

NC METCON:

17:00-18:00

WARM-UP: 

2 ROUNDS

30 Singles

10 Step Back Lunges

5 Push-Up + Shoulder Tap

2 ROUNDS

30 Singles (Single, Single, High Jump)

10 Narrow Stance Squats

10 Slow Shoulder Taps*

*Switch to Pike Shoulder tap in 2nd Round

STRENGTH: SKILL PRACTICE

EMOM x 12 MINUTES

MIN 1 – :45s Practice Option

MIN 2 – :45s Row or Bike EZ

Option 1: Pistol Squat

Option 2: HS Walk or Hold

Option 3: Rope Climb

Option 4: Double Unders

WORKOUT: 

AMRAP x 15 MINUTES:

8-10-12-14…and so on

Air Squat

Sit-Up

*30 Double Unders after each full round

Alt. Pistols Optional

GHD Sit-Ups Optional

(Score is Rounds + Reps) 


ONSDAG:

NC METCON:

17:00-18:00

WARM-UP:

EMOM x 10:00 MINUTES

MIN 1 – :20s/:20s SA DB Arnold Press

MIN 2 – :20s/:20s SA DB Front Squat

MIN 3 – :20s/:20s SA DB Deadlift

MIN 4 – :40s Sit-Ups

MIN 5 – :40s Hollow Hold

STRENGTH: 

21-15-9-15-21

Russian Twists

Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

WORKOUT: 

NCFIT BENCHMARK WORKOUT 

”ELLEN”

3 ROUNDS FOR TIME

20 Burpees

21 Alt. DB Snatch 

12 DBL DB Thrusters

(Score is Time)

KG DB: (22.5/15)|(15/10) 

OPTIONAL NC METCON COMPETE:

CONDITIONING 

2 SETS

”Death by Bike””

-Rest 3:00 b/t Sets-

Every Minute Bike 2 Calories. Add 2 additional cals each minute. 2-4-6-8-10-etc…

(Score is Highest Reps Each Set

STRENGTH 

5-5-5

Power Clean*

Set 1 – Moderate+

Set 2 – Moderate-Heavy

Set 3 – Go For It!

(Score is Weight)


TORSDAG: 

KETTLEBELL:

17:00-18:00

Sittande pressar 

 4/4 4 set vila 1 min mellan varje set.

EMOM 34 min 

Gobletsq 

V-tuck

Jerk

Russian twist

Alt utfall

Pushpress 

Vila

NC METCON:

18:00-19:00

WARM-UP: 

3 SETS 

:30s Moderate Row

14 Hollow Rocks

7/7 Single Arm Ring Row

10 Samson Lunges 

STRENGTH: SKILL

3 SETS FOR QUALITY

3-5 Strict Toes to Bar

Into…

3 SETS FOR QUALITY

5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

WORKOUT: 

AMRAP x 8 MINUTES

500/400m Row

15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

20 KB Alt. Goblet Lunges 

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

15 Ring Rows

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12) 


FREDAG: 

NC METCON:

16:00-17:00

WARM-UP: 

AMRAP x 8 MINUTES

6 Barbell Strict Presses

8 Russian Kettlebell Swings

10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps

GOAL: Progress in movement complexity, speed, and power as time progresses 

STRENGTH: 

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 7-Rep Push Press

WORKOUT: 

5 ROUNDS FOR TIME

15 Push Press 

12 Kettlebell Swings 

9 Box Jumps (76cm/60cm) | (60cm/50cm)

(Score is Time)

KG BB: (42.5kg/30kg) | (30kg/20kg)

KG KB: (32kg/24kg) | (24kg/16kg) 

COOL DOWN 

FOR RECOVERY

5:00 Foam Roll Upper Back + Tricep Smash


LÖRDAG: TEAM OF 2

NC METCON:

10:00-11:00

WARM-UP: 

LINE DRILLS (20-25s for each drill, light jog back to starting position)

Walking Knee Hug

Walking Quad Stretch

Butt Kickers

High Knees

Power Skip

Immediately Into…

3 SETS:

20 Band Pull-Aparts

20 Band Upright Rows

20 Band Rows (Band wrapped around an upright) 

WORKOUT: TEAM OF 2 

1600m Run ( 4x400m)

100 Pull-ups

150 Hand Release Push-ups

100 Plate Box Step-ups

1600m Run (4x400m)

Both athlete’s run

Partition Pull-Ups and Push-Ups and Step-ups in any way or order to complete the work. 


SÖNDAG: Valfritt (ingen coach delaktig)

NC METCON:

WARM-UP: 

AMRAP x 5 MINUTES

12/10 Cal Bike

10 Broad Jumps

8 Barbell RDL 

STRENGTH: 

EVERY 2:00 x 5 SETS

2 Deadlift

+

2 Hang Power Cleans

*Start Moderate, build to Heavy.

(Score is Weight) 

WORKOUT: 

5 SETS ON A 3:00 RUNNING CLOCK…

35/28 Cal Bike*

Max Hang Power Clean in Time Remaining…

-Rest 1:00 b/t Sets-

*2:00 Max time on Bike.

(Score is Lowest Reps)

KG BB: (70/47.5) | (52.5)

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