THIS WEEK AT THE GYM:NCX W/C 10/18

NCX is going to push some people to their limits next week! I mean that in the best way possible. We’re nearing the end of our strength cycle, week 6 of 8 in the back squat, bench press and push jerk. We’ll be tackling 4 sets of 3 reps at a 21X1 tempo - so we’ll be getting heavy! Also heavier than week 3 weight when the tempo was 32X1. For the workouts we’ve got 2 benchmarks coming this week (why wouldn’t we?!) but I’ve got to highlight Tuesday’s “FIGHT GONE BAD”. It’s a beloved classic that paints a very accurate picture of your overall fitness!

NCFIT BENCHMARK WORKOUT "FIGHT GONE BAD" 3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10) 1:00 Sumo Deadlift High Pulls (75lb/55lb)

1:00 Box Jumps (20”)

1:00 Push Press (75lb/55lb)

1:00 Row for Calories

Rest 1:00 Between Rounds

Score is Total Reps

MMA Fighter BJ Penn aptly coined this workout. Each round try to add 1 more rep in each movement than the previous. Can you hang on!? Can anyone break into the 300’s?!

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