18 min EMOM:
- Minute 1: 12 Thrusters (2×35# KB)
- Minute 2: 10 Burpee Over KB
- Minute 3: 15 Weighted Situps (30# plate)
18 min EMOM:
4×5 Strict Press @ 105#
3×20 Dumbbell Bench Press @ 40#
3 x 5 minute AMRAPS (1 minute rest between sets)
Total: 21 rounds even
Retest of NCFIT Baseline II today. Last time testing was 10/2/19.
On a 12:00 running clock, run 1 Mile. Then in remaining time, Max Meters on Rower or Max Distance on Bike.
*Rest minimum 5:00 before part 2.
Compared to last time, I tempered the run a bit coming in at 5:55 compared to 5:43 last time. However, that allowed me to get more meters – 1465m vs. 1412m. My goal is to get 1500m next time around.
12 min AMRAP:
6 Strict Pull-ups
12 Hand Release Push-ups
I hit 6+20 for an 18 rep improvement over last time. Two PRs today!
Hopped into the noon class for “The 20/20 Experience,” which is a new benchmark workout for NC Fit.
20 min AMRAP:
*Every 3 minutes including at the start, perform 20 situps.
I ended up getting 5+25 Rx. The barbell got heavy! I started with 8/6/6 trying to keep sets short and fast, but at the end, I was doing 5/5/5/5. Probably should’ve stuck with 95# and moved faster!
Barbara! I feel really good after the ruck/no gym yesterday. Felt ready to hit this one hard.
5 rounds for time:
Rest 3 minutes between rounds.
My round times were:
Total time (including rest): 35:02
I really fell off the pace in round 3. The situps mainly were what slowed me down. I could’ve certainly pushed harder on those! Goal next time: Be more consistent!
Since we’re traveling this weekend, I don’t know that I’ll get in my usual workout on Saturday. So, I elected to get in M-F this week instead, which has been challenging with Quinn at home with me all week.
21 min AMRAP with a 65 sit-up buy in:
I hit 7+19 Rx. Broke the swings started in the 3rd or 4th round (16/6).