Wednesday

3
Aug

Wednesday

Independence Fitness – Functional Fitness AI

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10/8 CAL Row

7/7 SA DB Sumo Deadlift

7/7 SA DB Swing

7/7 SA DB Arnold Press

10 Alt. V-Ups
Coaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a Barbell.

Strength

Deadlift (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

25/20 Cal Row

25 Burpee to Plate**

25 DBL DB Snatch (50/35)|(35/20)

25 Burpee to Plate

25/20 Cal Row

(Score is Time)

KG DB: (22.5/15)|(15/10)

*This workout is part of our NCCOMPETE “mini-comp” for July. This is the FINAL workout, 3 of 3, that athletes can perform with a “competition mindset”. Check out @nc.fit on Instagram to compare your scores.

**Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (R)

2:00 Banded Hamstring Stretch (L)

2:00 Foam Roll Hamstring

(No Measure)