Strength/Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.


Rannie

Score Type:: Total Time

Workout
NCFIT BENCHMARK WORKOUT
"RANNIE"

FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**

*400m Run After Each Full Round/ Sub bike and row

**GHD Optional


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12/2/2019 - Boot camp

Score Type:: Not Scored


Workout
EMOM x 12 MINUTES
MIN 1 - 15/12 Cal. Bike
MIN 2 - 15 Burpees
MIN 3 - 20 Russian KBS
OPTIONAL FINISHER
TABATA
8 ROUNDS, :20 ON / :10 OFF
MVMT 1 - Plank KB Alt. Taps
MVMT 2 - Alt. Glute Bridge Alt. Marches

*Alternate b/t movements 1 & 2 for 8 rounds total.


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Comments

Kelsey Byrne

Kelsey Byrne 1 week ago / Reply

Rannie: 18:58
Notes: SU 75-60-45-30-15 .7 bike

Nicole Bouchard

Nicole Bouchard 1 week, 1 day ago / Reply

Rannie: 19:18
Notes: Double unders 25-20-15-10-5 Sit-ups 50-40-30-20-10 Bike .7-.7-.7-.7-.7

Rachael Maggio

Rachael Maggio 1 week, 1 day ago / Reply

Rannie: 17:28
Notes: Row

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