NovemFit & Hybrid: Strength: FIT Front OR Back Squat (5) 8 x @ 65% *do not go up in weight* BC 15:00 AMRAP 30 Double Unders/60 singles 20 GTO w/ Plate 10 Hinge Pistol Lunges Conditioning: 7:00 AMRAP laddering up by 3’s 3 Thrusters (95/65#) BC (2x 25/15#) 3 Pull-ups/Straight Bar Rows RX+: “OPEN 11.6” …
NovemFit & Hybrid: Strength: FIT Snatch 12:00 EMOM 1 Snatch DL + 1 Low Hang + 1 OHS *go up in weight each round BC 12:00 EMOM A) 14 Alt DB Snatches B) Side Lying V-Ups Conditioning: For Time: 15-12-9-6-3 OHS (75/55#) BC (S.A. KB 16/12kg, reps 1,2,3) Burpees O/ Bar BC (O/KB) *200 Meter …
NovemFit & Hybrid: Strength: FIT: 10:00 EMOM Work Up to a Heavy Clean Single for the Day – Rest 2:00 – 5:00 EMOM 3 Touch and Go Cleans at 70% of the Days Best BC: 15:00 AMRAP 20 Cal Row 20 Ring Rows 20 DB Push Press 20 Situps 20 Air Squats Conditioning: 3RFT 20/15 …
NovemFit & Hybrid: Movement Prep: 1 Round 3/3 Devil Presses 10 High Low Planks 5 Tempo Goblet Squats :30 of Jump Rope 10 OHWL Conditioning: Teams of Two One Works :30 / One Rests :30 25:00 EMOM – MAX EEFORT (A) :30 Devils Press / :30 Devils Press (35/25#) (B) :30 High Plank Shoulder Taps …
NovemFit & Hybrid: Strength: FIT: Deadlift 18:00 (5 sets) 8 Reps at 50% *do not go up in weight – no dropping at the top* BC: 15:00 AMRAP 10 Burpee over Rower 15/12 Cal Row 200m Run Conditioning: For Time 2400 Meter Bike 400 Meter S.A. KB Farmers Carry (24/26kg) 1200 Meter Bike 40 Goblet …
