 NOV 2025Programming Focus  |
 NCFIT WORKOUTNOV | MONTH II, PHASE IV – REIGNITE PREVIOUS MONTH’S HIGHLIGHTS Bench Press/ Overhead Squat/ Power Clean 1x/ week Extra Credit – CHAD Prep + Deadlift AccessoryHigher volume/ exposure to gymnastics Benchmark Workout – Death RowNCFIT Halloween WorkoutHero Workout – Holleyman (retest) + Hamilton THE MONTH AHEAD – NOVEMBER 2025 Two more months in the year and then we are already looking at 2026, WILD! November will sort of be a continuation of the things we focused on in October, with a bit of an interrupt towards the end w/ Thanksgiving the week of 11/24. The first big focus is going to be Chad on 11/11. This is something we have done for the past few years and will continue to do in years to come. Grab a weightvest, a box, and your best playlist to grind this one out! The following week we will finish our strength cycle…talent show day will be Monday/ Wednesday/ Friday of that week so make sure you’ve been practicing. Once we finish this strength cycle we will still be doing strength movements, but they will be GPP, as we have done after all our cycles, for the remainder of the year. We will see different schemes, different movements, and we will still continue to build strength even if it’s not in a dedicated cycle! Our extra credit will change a bit to highlight the Snatch and the Bar Muscle-Up. Expect drills and lifting sessions that can be taken advantage of to brush up on those skills. Note that the first week of the month will still have one day of Chad Prep and is meant to act as a deload. We will continue to focus on gymnastics volume/ exposure this month, similar to last month. This will mostly be seen in workouts although a strength/ skill session or two might sneak in during the weeks to come. Lastly, we will have TWO classic workouts this month: Nancy and Barbra. October got very busy and we missed getting Barbra programmed in so she will make her appearance in November along with Nancy! This will be a stuffed month so get ready and let’s get goin! THE OTHER CF TOTAL STRENGTH CYCLE 10/6-11/21 NOTE – the Power Clean will follow a different rep scheme! Week 1 – Test 1RM Power Clean / Overhead or Front Squat / Bench Press Week 2 – 1×7 @ RPE 5/ 1×7 @RPE 6/ 1×7+ @RPE 7 Week 3 – 1×5 @ RPE 6/ 1×5 @ RPE 7/ 1×5+ @ RPE 8 Week 4 – 1×3 @ RPE 7/ 1×3 @ RPE 8 / 1×3+ @ RPE 9 Week 5 – 1×5 @ RPE 8/ 1×3 @ RPE 9/ 1×1+ @ RPE 9+ Week 6 – Deload Week Week 7 – Retest WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS (3x/ Week) Extra Credit – Snatch/ Bar Muscle-Up Development (3x/ Week) Bench Press/ Overhead/Front Squat/ Power Clean Strength Cycle (1-2x/ Week) Higher volume/ exposure to gymnastics (1x/ Week) Optional Partner Workout(1x/ Month) Classic Workout: Barbra + Nancy(1x/ Month) 3 NCFIT Thanksgiving Workouts (1x/ Month) Hero Workout – Chad |
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