NovemFit & Hybrid: Strength: FIT 10:00 EMOM Minutes 1, 2, 3 = 3 Power Cleans Minute 4, 5, 6 = 2 Low Hang Squat Cleans Minutes 7, 8, 9, 10 = 1 Squat Clean (from the floor) *start light and add weight every minute or not… BC 10:00 Alt EMOM A) 10-12 Standing KB Pull …
NovemFit & Hybrid: Strength: Push Press (from the Ground) Take 18 Minutes to work up to a heavy 3RM for the day go fast, go slow – just work up to something heavy in 18:00 “max out” too early – strip it down and finish the clock Conditioning: 10:00 AMRAP: 2 Box Jumps or Step …
NovemFit & Hybrid: Movement Prep: 3 Rounds 200 Meter Run 5 Muscle Cleans or DBall To Shoulder 5 Hang Power Cleans or DB O/Shoulder 5 Push Jerks or DB Squats 5 RDLs *add weight after each round.* Conditioning: For Time: For Time: 600 Meter Run 21 Hang Power Clean & Jerks (95/65#) or D-Ball O/Shoulder …
NovemFit & Hybrid: Movement Prep: 3 Rounds 1:00 Row/Ski 10 Air squats 5 Scap Push Ups + 5 Push Ups 5 GTO Conditioning: For Time: 1000 Meter Ski/Row 100 squats 750 Meter Ski/Row 75 push-ups 500 Meter Ski/Row 50 GTO w/ Plate (45/25#) *25 Minute Cap Cashout: Super Set (3-5): A1) 5-10 Strict Pull Ups …
NovemFit & Hybrid: Strength: FIT Deadlift 18:00 to work up to a heavy 5RM go fast, go slow – just work up to something heavy in 18:00 “max out” too early – strip it down and finish the clock BC: 15:00 AMRAP 21 Cal Row 21 Bent Over Rows 21 Burpees Conditioning: 4 RFT 400 …
