NovemFit & Hybrid: Strength: FIT Front Squat 18:00 to work up to a heavy 3 Reps (not a max) go fast, go slow – just work up to something heavy in 18:00 BC 15:00 AMRAP 45 DU (135S, 23 SSD) 30 Air Squats 15/12 Cal Row BC 10:00 Alt EMOM A) 10-12 Standing KB Pull …
NovemFit & Hybrid: Strength: FIT 10:00 EMOM Work Up to a Heavy SNATCH Single for the Day – Rest 2:00 – 10:00 EMOM 3 Touch and Go Snatches at 70% of the Days Best BC 10:00 EMOM (A) 15 KB Swings (B) 10 Jumping Ball Slams – Rest 2:00 – 10:00 EMOM (A) 30 Double …
NovemFit & Hybrid: Movement Prep: round 1 7 empty BB power cleans + 7 scap push ups 7 empty BB thrusters + 7 scap pull ups or BOR 7 empty BB RDLs + :30 HS hold or 7 Strict Press round 2 5 add wt. power cleans + 5 scap push ups 5 add wt. …
NovemFit & Hybrid: Strength: FIT Back Squat 18:00 to work up to a heavy 5 Reps (not a max) BC 12:00 AMRAP 10 Alt DB Snatch (50/35) 15 Med Ball Cleans (20/14) 20 Situps Conditioning: 12:00 Alt EMOM (A) Max Double Unders (B) Max S.A. OH DB Lunges (35/25#) (C) Max Rocking Hollows BootCamp & …
NovemFit & Hybrid: Strength: FIT 15:00 tp work up to a heavy complex 1 Snatch Pull + 1 Low Hang Squat Snatch + 1 OHS work as heavy as possible. BC 6 Rounds on the Bike 1:00 on (Fast) 1:00 off (slow) Conditioning: 12:00 AMRAP 5 Hang Power Santches (95/65#) BC 5/5 Alt DB Snacthes …
