THIS WEEK AT THE GYM: NCX W/C 6/13

NCX’ers get to “enjoy” a little strength holiday - but the term 'enjoy' is quite subjective of course!

We’ll be taking the remainder of June off from structured, regimented strength training.

The most recent cycle came right off the heels of a 9-week cycle and it can be quite monotonous hitting the same lifts week after week, so with this in mind NCX’ers will still get after some strength and resistance training, but we’ll be putting the focus on some UNILATERAL and ROTATIONAL work to round ourselves out a bit.

Now for the workouts which is a completely different story!

After acquiring all these new strength gains, let’s do some testing shall we?

This coming week is FULL of Benchmark Spin-off. FIVE to be exact.

Each workout is a New Benchmark based off of a previously tested workout - this is the beauty of using SugarWOD. Break out those calendars and see your previous times every day, except for Wednesday and Sunday.

Be ready to bring your A-Game cause it's going down! If I had to pick one out of the 5, it’s gotta be Saturday’s Spinoff “The Equalizer”.

FOR TIME

40/30 Cal Bike

10 Thrusters (135/95)

20 Sit-Ups

30/25 Cal Bike

20 Thrusters (115/75)

40 Sit-Ups

15/12 Cal Bike

30 Thrusters (95/65)

60 Sit-Ups

(Score is Time)

This is a gross, sweaty grind in the best way possible.

The assault bike and thrusters are two of the most hated movements in the functional fitness library - add a heavy dose of sit-ups to give the heart rate a much-needed break, but tax the core, this is a remix of “The Regulator” (last seen on 10/08/19) which will have you grinding away for about 22 minutes!

Have fun with this one ladies and gents.

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