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)
NoraBoxen 