Workout of the Day 2017-10-05T17:43:21+00:00
2203, 2019

Friday March 22nd

  • SIGN UP FOR A FRIDAY NIGHT LIGHTS HEAT HERE. (Sign up link will be posted soon) 5:30 AND 6:30 classes are cancelled and replaced with the Friday Night Lights heats. 
    • Dress Up Point Opportunity: Wear NewCov or Em's Fitcamp apparel
    • Bonus Point Opportunity: Bring a friend! Get one point for every friend you bring to Friday Night Lights. 
      • Remember your friends can get one free week of classes and we are running a 40% off our introductory specials for new members only! Sale ends Monday 3/25. 
    • Submit your score here by 8 p.m on Monday (don't forget your tiebreak time).
    • Click here to keep track of the leaderboard.
  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 

Conditioning

For Time (20 Minute Time Cap)

33-27-21-15-9

Thrusters (Rx: 95/65)

Chest-to-bar pull-ups

Variations

Scaled (Ages 16-54):

Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:

Boys use 65 lb.

Girls use 45 lb.

Scaled Teenagers 14-15:

Boys use 45 lb. and perform jumping pull-ups

Girls use 35 lb. and perform jumping pull-ups

Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups

Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45 lb. and perform jumping pull-ups

Women use 35 lb. and perform jumping pull-ups

2103, 2019

Thursday March 21st

Strength

Bench Press / Floor Press

(Sets x Reps)

4 x 6-8 Reps

Rest 30-60 Seconds

15 Russian Kettlebell Swings

Rest 30-60 Seconds

Single Arm Overhead Kettlebell Carry

Conditioning

Teams of 2:

14 Minute AMRAP

40 Dumbbell Shoulder to Overhead
20 Partner Burpees
10 Rope Climbs (MOD: Rope Pull)
40 Dumbbell Snatch
20 Calorie Air Bike
10 Strict Pull Ups (MOD: Banded)
 

2003, 2019

Wednesday March 20th

Strength

Deadlift

(Sets x Reps)

4×8 @ 60-65%

Rest 30-60 Seconds

4 Seated Box Jumps (For Quality)

Rest 30-60 Seconds

Single Arm Farmers Carry 

Conditioning

10 Minute AMRAP

10 Wall Balls
200m Run
10 Toes to Bar
200m Run
 

Accessory

Core

2 Sets
75 Second Low Plank
40 Russian Russian Twist
20 High Plank Dumbbell Reach Throughs

1903, 2019

Tuesday March 19th

Strength

Complex

Build up to a Heavy of the following:

1 Squat Clean + 4 Push Press

Conditioning

13 Minute AMRAP

12 Box Jumps
16 Dumbbell Clean & Jerk (8 per arm)
20 Calorie Row

Accessory

2-3 Sets

Alternating Dumbbell Floor Press x 10 per arm
(Rep starts at the top, lower one dumbbell at a time)
Dumbell Bent Over Row x 10
High Plank Knee to Elbow x 15 per side

1803, 2019

Monday March 18th

  • INTERNAL COMPETITION: Bonus Point Opportunity: This week's theme is GROUTFIT! You get one point for every gray clothing item (minimum must wear gray shirt and shorts/pants)! Submit your score here by 8 p.m on Monday (don't forget your tiebreak time). Click here to keep track of the leaderboard.
  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 

Strength

Back Squat

(Sets x Reps)
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
1x MAX EFFORT @ 85% (Goal is 5+)

Conditioning

For Time:

30 Power Cleans (115/75) (ADV: 135/95)
20 Shoulder to Overhead (135/95) (ADV: 155/105)
10 Clusters (155/105) (ADV: 175/115)

*To Modify pick a weight that allows you to increase on each movement, or stay at the same weight throughout.

Accessory

2-3 Sets
Front Foot Elevated Split Squat x 8/leg
Romanian Deadlift x 12
Single Leg Glute Bridge x 8 (Foot Elevated)

1703, 2019

Sunday March 17th

  • INTERNAL COMPETITION: Bonus Point Opportunity: This week's theme is GROUTFIT! You get one point for every gray clothing item (minimum must wear gray shirt and shorts/pants)! Submit your score here by 8 p.m on Monday (don't forget your tiebreak time). Click here to keep track of the leaderboard.
  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 

Strength

Floor Press

4 x 12

Conditioning

Tabata x 4 

1. Air Bike

2. Push Up

3. Shuttle Run

4. Dumbbell Snatch