NC45 3 DAY SAMPLE

#BUILDBETTER

NCFIT COLLECTIVE E. collective@nc.fit 2020 W. www.ncfitcollective.fit NC45 SAMPLE DAY 1 SAMPLE DAY 2 SAMPLE DAY 3

STRENGTH STRENGTH STRENGTH 5-5-5-5 5-5-5-5 EMOM X 6 MINUTES Tempo Strict Press (1111) Tempo (1111) MIN 1 - 10-15 SA DB Incline (R) MIN 2 - 10-15 SA DB Incline Bench Press (L) (Score is Weight) (Score is Weight) (Score is Weight) NCFIT CLASSIC WORKOUT WORKOUT NCFIT BENCHMARK WORKOUT FOR TIME "BLACK WIDOW" 25 Push Press (95/65)|(65/45) FOR TIME "NCFIT S&C BASELINE I" 40-30-20-10 Immediately into... Up-Down I. AMRAP X 6 MINUTES 80-60-40-20 Max Cal Bike 7 ROUNDS Double Unders 6/4 Cal Bike 3-3-3-3 (Score is Cals) 12 Slam Balls (30/20)|(20/10) Deadlift (185/135)|(135/95) -Rest as Needed- Immediately into... -10:00 Hard Cap- II. AMRAP x 6 MINUTES 25 Push Press (Score is Time) 5 Strict Pull-ups 10 Push-ups (Score is Time)

(Score is Rounds + Reps)

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 1 SESSION PLAN

STRENGTH HIGHLIGHTS 5-5-5-5 Tempo Strict Press (1111) Athlete Goal – Work up to a heavy set of 5 of strict press while still adhering to the tempos at the end ranges of the movement, this will still challenge the (Score is Weight) athletes and prepare them for their 5RM next week! In the workout the goal is WORKOUT to keep the Push Press to 2 sets on both ends of the workout and really push FOR TIME the pace on the Cal Bike! 25 Push Press (95/65)|(65/45)

Immediately into... Coach Focus – Today we want to focus on the bar path in the Strict Press (straight line!). Athletes will be working up to their heavier weights so keeping 7 ROUNDS 6/4 Cal Bike the barbell close today is going to help them move those loads effectively and 12 Slam Balls (30/20)|(20/10) safely. Immediately into... Total Time – 12:00 minutes for Strength and 12:00 for the Metcon totalling 25 Push Press 24:00. (Score is Time) INTRO Today’s Strength session will be our last week of tempos for the Strict Press...next week we will be testing a 5RM with improved power and movement from all these weeks of work! Athletes should aim to go heavier from last week but not at the expense of movement mechanics going out the window. These should be sound reps all the way through and we should not see athletes attempting a standing bench press also known as “all or nothing reps.” Remind everyone that they will be going for a 5RM next week so they want to prime the pump by going heavier but moving well!

The workout is going to start and end with a big bang! 25 Push Press at a light weight comprises the bookends of the workout today. The weight on the bar should be something that COULD be done unbroken, but they will want to break these up into 2-3 quick sets even when fresh. This will allow them to move through the 7 middle rounds with a little more wind in their sails, and trust us they are going to need it! The Cal Bike and Slam Balls should be quick but as the volume of rounds begins to add up, encourage your athletes to

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 1

challenge themselves and keep Slam Balls unbroken and to recover on the short bike. Your fastest athletes will finish this sub 9:00 with most finishing around the 10:00 mark!

STIMULUS Strength -- Heaviest week for our tempo cycle yet. As always adhere to the “fast” tempo and really focus on the :01 holds at the end ranges of motion. This is meant to get heavy, but not a max out.

Workout -- Light barbell movement on either end of the workout with moderate volume high intensity Bike Cals and Slam Balls sandwiched in the middle. Athletes should look to keep the middle round to no more than 1:15 per round.

TIMELINE 0-3 Brief (3 min) 3-9 Warm-up (6 min) 9-15 Teaching (6 min) 15-27 Strength (12 min) 27-30 Transition (3 min) 30-42 Workout (12 min) 42-45 Clean Up (3 min)

WARM-UP AMRAP x 5 MINUTES 5 Slam Ball 6 Alt. Slam Ball Around the Worlds* 5 Slam Ball Strict Press 20 Mountain Climbers

*Slam Ball will be held in front of face, rotated around the head clockwise and then rotated back counter clockwise. Each rotation is considered a rep.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 1

TEACHING STRICT PRESS -- Today’s teaching will take class through a quick tempo prep to get them ready for strength. We will then transition into some Push Press drills so you can transition to the workout a little quicker.

FOCUS – Remind athletes to keep abs engaged during Strict Press and keeping the short and powerful on the Push Press.

SET 1 x 5 REPS Tempo Strict Press (2222) -- Cue everyone to keep their rib cages down as much as possible to ensure they aren’t overextending, this will set them up for the next set.

SET 2 x 5 REPS Tempo Strict Press (1111) -- Get familiar with the tempo for today and make sure everyone understands keeping tension at the :01 bottom pause.

Pause Push Press Drill x 5 Reps - Call “Dip” - Have athletes pause here for :01-:02 to allow you to coach and adjust - “Go” signals them to explode up and punch the bar overhead - Hold this OH position for :01 before returning to shoulders - These are all on your call - Cue the glute and quad squeeze to help the bar overhead

SET 3 x 5 REPS Push Press -- Taking the pause out make sure everyone is adhering to the vertical torso, keeping feet flat when dipping, and finishing their lockout.

SCALING REPS, LOADING, VOLUME… Strength -- Ensure loading for athletes keeps all within the tempo. We should be seeing 5RM’s or “all or nothing” reps. Reps should be challenging but look clean and crisp.

Workout -- New or deconditioned athletes should be using a lighter barbell and completing 15 reps. They can also shave Slam Ball reps down to 8-10 if struggling in the middle rounds. Another avenue is to have them complete 5 Rounds in the middle of the workout instead of 7.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 1

MOVEMENT ADJUSTMENTS... Strict Press/ Push Press -- Athletes can attempt pressing with DB’s if they are experiencing discomfort/pain with the barbell. If that still isn’t allowing them to press vertically without pain then they should complete DB Bench Press for both the strength and metcon.

Bike -- If not enough bikes are available athletes can complete 6/4 Cal Ski, or a 100m Run.

Slam Ball -- Athletes can complete Slam Ball Deadlifts or Front Squats if the movement is causing issues.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 2 SESSION PLAN

STRENGTH HIGHLIGHTS 5-5-5-5 Tempo Deadlift (1111) Athlete Goal – If this is a workout athletes have tested before they should try to beat their previous scores, if this is a new one, they should look to push the (Score is Weight) pace and try to keep their Double Unders to as few of sets as possible. NCFIT CLASSIC WORKOUT "BLACK WIDOW" Coach Focus – Spend time prepping with the Double Unders for this FOR TIME workout...the better prepared athletes are for this movement the faster they’ll 40-30-20-10 Up-Down through the workout. 80-60-40-20 Double Unders 3-3-3-3 Total Time – 15:00 minutes to Deadlift and a speedy 10:00 hard cap for Black Deadlift (185/135)|(135/95) Widow for a total of 25:00 working time. -10:00 Hard Cap-

(Score is Time) INTRO Time to pick up some heavy weight with our Deadlifts today folks! Our tempo is going to look the same all week so athletes should be prepared for heavy and controlled strength leading into next week’s 5RM’s. We give a decent amount of time, 15:00 minutes, for athletes to build up to what should be their heaviest set of 5 through this cycle. There will still be some challenge with the :01 pause at the bottom, but the remainder of the lift will almost feel like normal speed. Just like in yesterday’s Strict Press, preach quality movement as they build and scale back the loading if that quality disappears. Based off of last week, athletes should be looking to start somewhere around their second or third weight and try to build from there.

We have seen Black Widow before, and we are excited that she is back! The Up-Downs seem like a lot, but they can and should be completed quickly for most athletes. What will really slow people down is going to be the Double Unders...the more proficient athletes can be going in the workout, even if it’s with a scaling option, the less time they will spend tripping up and potentially getting frustrated. We review some pre-workout prep that will help athletes really hone in on how to best tackle today’s large sets of Double Unders. Keep the Deadlifts unbroken and aim for around 8:00 or below!

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 2

STIMULUS Strength -- Moderate-heavy Deadlifts with plenty of time to rest between sets. These should be everyone’s heaviest Deadlifts they’ve worked up to over the past week, but that shouldn’t mean all our tempo practice goes out the window. Quality reps!

Workout -- Moderate volume for the Up-Downs and Double Unders, with low volume moderate loading for the Deadlifts. This is meant to be an all out sprint so the intensity will be high and athletes should aim to keep transition rest to a minimum.

TIMELINE 0-3 Brief (3 min) 3-8 Warm-up (5 min) 8-13 Deadlift Teaching (5 min) 13-28 Strength (15 min) 28-30 Transition (2 min) 30-35 Double Under Practice (5 min) 35-45 Metcon (10 min)

WARM-UP 1 ROUND :30 Single Unders :30 Good Mornings :30 Single Unders :30 Up-Downs

-1:00 Rest-

1 ROUND :30 High Jump Single Unders :30 Straight Leg Sit-ups :30 Fast Jump Single Unders :30 Up-Downs

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 2

TEACHING DEADLIFTS -- We are going to quickly review the Deadlift to give some time on the back end of class to prep the Double Unders.

3 SETS x 7 REPS

SET 1 – Above the Knee Deadlifts -- We are aiming to highlight the bar staying close and ensuring the hips get sent back instead of the knees shooting forward.

SET 2 – Tempo Deadlifts (2222) -- Athletes are going to move slowly through the full DL on your call. Bar stays close, abs stay braced, hips/shoulders stay married the entire movement.

SET 3 – Tempo Deadlifts (1111) -- Get everyone familiar with the tempo they will see today. Cue to dig heels into the ground.

DOUBLE UNDER PREP -- Goal for this session is to try and get everyone a little closer to stringing reps together or feeling confident with their scaling option.

6 SETS x :15 ON/ :15 OFF

SET 1 – Penguin Taps -- Get the rhythm going so athletes can begin understanding that once they jump the should be spinning their wrists.

SET 2 – Right Side Double Under Practice -- Hold both handles in right hand, complete the fast wrist spin required of the Double Under and try to match it with a high jump. This will allow the athletes to practice the rhythm without catching on their feet.

SET 3 – Left Side Double Under Practice -- Replicate above drill but on left side.

SET 4 – Single - Single - Double Under -- Begin putting the pieces together. Get the rhythm down of making an attempt and going right back to Single Unders to master wrist speed and rhythm.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 2

SET 5 – Double Under Attempts -- If able to Double Under get some reps in, otherwise practice set 4 again.

SET 6 – Double Under Attempts -- This last set should be at the movement option the athlete will be using in the workout.

SCALING REPS, LOADING, VOLUME… Strength -- For your new athletes or athletes that have not been coming consistently over the past few weeks, we want to keep the weight moderate and still adhere to the tempo. Depending on where they are fitness-wise you can suggest they complete 1-2 more sets, especially if the weight is on the lighter end, so they can get a little extra volume!

Workout -- While the volume wouldn’t overwhelm most, if not scaled back for your deconditioned athletes the stimulus will be missed. Consider having the athletes complete 30-20-10-5 Up-Downs and keep Single Unders at 80-60-40-20 or start them at 60 and work down from there. Aim for everyone to be right around 8:00!

MOVEMENT ADJUSTMENTS... Deadlifts -- If unable to Deadlift the athlete can complete Good Mornings or Back Rack Reverse Lunges for the strength, and Suitcase KB Reverse Lunges for the workout (completing 6 reps each round instead of 6)

Up-Downs -- Athletes can complete Russian KBS (35/26) or 100 - 80 - 60 - 40 Mountain Climbers...those should be considered total reps, not reps on each side.

Double Unders -- If people are going to be working on max attempts our time limits for today are going to be shorter than normal to keep the intensity high. We want people working for no more than: 1:00 - :45 - :35 - :20. They can also default to 60 - 40 - 20 - 10 Plate Hops or 15/12 Cal - 12/10 Cal - 10/8 Cal - 8/6 Cal Row.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 3 SESSION PLAN

STRENGTH HIGHLIGHTS EMOM X 6 MINUTES MIN 1 - 10-15 SA DB Incline Bench Press Athlete Goal – Stay consistent and move through a full press ROM with the DB (R) weight and reps in the strength. In the baseline test, start slow and build pace MIN 2 - 10-15 SA DB Incline Bench Press (L) on the 6:00 Cal Bike to end with a sprint. For the bodyweight portion, stay rigid on your movements and try to stay unbroken or 1-break for as long as you can. (Score is Weight)

NCFIT BENCHMARK WORKOUT Coach Focus – We want to give more detailed guidance on the Bike. Most "NCFIT S&C BASELINE I" have not tested Max Cals before, so let’s set them up for success with pacing suggestions. In the gymnastics piece, some athletes will be more than I. AMRAP X 6 MINUTES Max Cal Bike EMOMing this with others working really hard to get 4-5 rounds...the goal is to find scaling options for all to allow them to keep moving the whole 6:00. (Score is Cals)

-Rest as Needed- Total Time – 6:00 for our strength and each section of our Baseline Tests. We II. AMRAP x 6 MINUTES have “rest as needed” between the two tests but we suggest no more than 5 Strict Pull-ups 4:00. Keeping that in mind we are looking at 22:00 of work. 10 Push-ups (Score is Rounds + Reps) INTRO We couldn’t be more excited to bring you the very first NC45 Baseline test today! These tests encompass aspects of fitness we think are both important to track and are easily repeatable! We mark a point in time to see where everyone’s fitness level is, and when we go to retest it down the line, we are confident that we will see improvement! We start class off today with a short EMOM to get a quick pump sesh in before tackling our two baseline workouts. This is going to be the same format as last week’s longer EMOM of SA DB Bench Press, but the intent will be different. Last week we wanted to have everyone start light and build to a heavy 10 rep by the end of the EMOM.

Our baseline workouts are going to be two very different challenges. Our 6:00 Max Cal Bike is on the longer end so pacing is going to be tough. We encourage a slow build approach where you start at a sustainable RPM and try to add 3-5RPMs each minute until you are blazing through the last minute. We used a drill on Tuesday of last week to help people understand pacing and we

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 3

will take that drill, modify it, and help everyone further understand how to pace a long 6:00 bike!

In the AMRAP of Strict Pull-ups and Push-up we go from a pacing mindset to a capacity challenge. The goal here is for everyone to get at least 4 rounds...for some this will be more than easy, for others this is really going to push them to their limit. We want to try to keep the Pull-ups and Push-ups to 2-3 sets. This means that as athletes fatigue having a quick scaling option to use so they can keep chipping away will be important. While this portion isn’t meant to be conditioning based, we want to keep athletes’ rests to a quick shake out of the arms before getting back to it!

STIMULUS Strength -- Short and sweet unilateral pressing. Keep the DB the same and aim to keep reps the same throughout. If limited by one side use the lighter weight.

Workout -- First part we are looking at high intensity trying to end faster than when the athletes started. Second portion is going to be moderate volume for some and low volume for others. Main goal is constant movement for 6:00.

TIMELINE 0-4 Brief (4 min) 4-10 Warm-up (6 min) 10-14 Teaching (4 min) 14-20 Strength (6 min) 20-23 Transition (3 min) 23-29 Bike Prep (6 min) 29-35 Cal Bike (6 min) 35-39 Rest (4 min) 39-45 AMRAP (6 min)

WARM-UP 4 ROUNDS (6:00 MINUTE CAP) 1/1 SA DB Burpees 2/2 SA DB Floor Press 3/3 SA Ring Row 6/4 Cal Bike (increasing pace)

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 3

TEACHING BIKE PACE DRILL -- This drill will be similar to last week with the goal to get everyone thinking about a pace they can hold or a base pace they can increase as they go.

5 SETS x :30 ON/ :30 OFF

SET 1 – 40rpm-50rpm -- This will feel like an easy pedal for most athletes so remind them that we want to try and start a bit higher than this if it feels too easy.

SET 2 – 50rpm-60rpm -- Still should feel on the lighter end but if athletes are holding the higher end of the rpm spectrum they will begin to feel the legs burn...most will want to start their Bike somewhere in here.

SET 3 – 55rpm-65rpm -- Bigger athletes will be able to hold the higher numbers here but most will be smack in the middle. They should feel like they can almost fully recover in their :30 EZ Bike. This is going to be most people's second pace.

SET 4 – 60rpm-65rpm -- This is going to get uncomfortable and will be most athletes second half speed.

SET 5 – 65+rpm -- This is meant to mimic the last 1:00 of the 6:00...not an all out sprint, but close to it.

SCALING REPS, LOADING, VOLUME… Strength -- Be conservative with loading for all athletes today. If they have to drop weight or reps halfway through they aren’t getting the intended stimulus so better they go lighter then too heavy.

Workout -- Both 6:00 pieces are self scaling, but be particularly mindful of the gymnastics AMRAP. Giving scaling options and making sure everyone knows their scaling option is important.

MOVEMENT ADJUSTMENTS... DB Incline Bench Press -- Athletes can complete SA DB Floor Press, Strict Press, or a :30 SA DB OH Hold.

Strict Pull-ups -- Athletes can complete Banded Pull-ups, Elevated Ring Rows, Vertical Ring Rows, or Jumping Pull-ups with a :02 negative.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NC45 NC45 SAMPLE DAY 3

Push-ups -- Athletes should modify to a banded Push-up, Box Push-up or Knee Push-up. If unable to push they can complete 10 KBS (53/35), think something that will eventually cause them to break this into 2 sets.

EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit