NovemFit & Hybrid: Get to Class 10:00 early! drop off gear and head out for a 800 Meter Run Self Warm Up in the ARK PVC Pipe Outside Movement Prep: 3x 5 BB Press 5 BB Back Squats + 5 Kang Squats 5 BB RDLs HYBRID / BC You will be in an open gym …
NovemFit & Hybrid: Movement Prep: 2x 5 Push Ups 10 Step Ups 15 KB Swings 1 Bear – add weight 2nd Round Conditioning: Teams of Two Yogi Bear – Split Reps, One works One Rest 30:00 AMRAP 5/5 Push Ups 10/10 Box Jumps (24/20″) 15/15 KB Swings (24/16kg) Stop Every 3:00, perform 2 Sync Bear …
NovemFit & Hybrid: Strength: FIT 1 Snatch High Pull + 1 TNG Squat Snatch + 1 OHS (5-7 sets) 1+1+1 x @ Find a Max For The Day CN: Take some time to reset/balance for the OHS *18:00 Cap* HYBRID / BC 15:00 AMRAP 20 Alt. DB Snatches 10 Compass Squats 10/10 SA DB/KB Bent …
NovemFit & Hybrid: Strength: FIT 1 Clean Pull + 1 TNG Power Clean + Push/Split Jerk (5-7 sets) 1+1+1 x @ Find a Max For The Day CN: take some time to go over the jerk *18:00 Cap* HYBRID / BC 5RFT 10 KB Sumo DL 200 Meter Run 15 KB Swings *1:00 rest after …
NovemFit & Hybrid: Strength: FIT Deadlift start at 45, 55, 60 x 3-5 reps then (4 sets) 8 x @ 65% *18:00 Cap* HYBRID / BC For Time: 100 Air Squats 100/80 Cal Row 100 Sit Ups Conditioning: 12:00 AMRAP 20 Weighted Step Ups (18-20″) (35/25#x1) BC: (25/15×1#) 20 S.A. OHWL (35/25#x1)BC: (25/15×1#) 10 Pull …
