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So far we have had such a great response to the NC Lab site, programming etc.  We are so pumped to be sharing all of the fun we have at the gym every day with all of you.  Hopefully it has been obvious what a good time we have together, and hope you are doing the same.


At the end of the day though, we are all here because we want to get fit.  You wouldn’t be putting yourself through these sessions if you weren’t serious about taking yourself to the next level….and neither would we!!  The first few days we were posting  we made sure to remind you guys to check out the “Why the Lab” page on this site.  It has a lot of info about who this site is for and how to get the most out of it.  If you haven’t checked it out…PLEASE DO IT!


With that said, we have gotten a lot of cool feedback from people who “have no intention of doing all of the programming, and will rarely do any of it RX’d, but love being able to share in the fun”.  We love that.  If you are in that camp, please keep it up and know we love having you as part of the NC Lab crew.


If you ARE using this program to improve specifically for competition/the Games, make sure you pay attention to the final few lines from the “Why the Lab” section.  Get a coach, work your weaknesses….etc.  One of the major flaws with following just a generic competition program for the masses (even the best ones) is that we all have our strengths and weaknesses.  In our crew we all know what those things are and will work individually where we feel we need a little extra love.  For some it’s extra gymnastics, others it’s lifting, mobility, technique.  You don’t need to necessarily add a ton of VOLUME with that stuff because, as you can see, we hit a lot and we hit it often with this program.  But, maybe 1-2 times a week you need to be picking a weakness and attacking it!  Only you know what those weaknesses are.


P.S….If you DON’T think you have a weakness…we will do our best to help you find one.


NC Lab. Week 2. Day 2.

7 rounds

1 min Row for Calories (try to hold 20/15)

1 min max reps Power Clean 135/95 (15 is a good goal)

1 min Airdyne for RPM (75/65)


10 Rounds

10 Pull Ups

10 Dumbbell Push Press 50/35


7 min AMRAP

8 KB Swings 2/1.5

8 GHD Sit Ups



10 Responses to “Tuesday. ‘Bout it.”

  1. Will Blaker

    Hope you guys are well. I want to come down as share in some of the fun but I have to pick my daughter up from school at 3. You guys meet on the weekends?

  2. Erbie

    Wanted to give a big thanks for posting this information! The point about weaknesses is right on the money. Keep these WODs coming!

  3. Chausse Sylvester

    Just want to say thank you!! It’s been super fun to follow! I’m not able to do everything RX yet but I’m working on it! Thanks again :))

  4. Chad Doncsecz

    First part: complete (double unders subbed/ no airdyne)

    Second: 9:46 Rx (100# BB Push Press)

    Last: 8 total rounds

    Killer workout again!

  5. Brittany

    Hey team NC!! Thank u so much for sharing!! These wods are awesome! Just curious… Was there a rest component to wod 1? Also, about how much time in between wods? Thanks in advance…

  6. Damar ( Dan from Amsterdam :)

    I love that i am able to drop in classes the past two weeks! I am very gratefull for your hospitality and would love to see you guys workout one day this week as i’m going back saturday and will take this experience back to home with a lot of fun memories and good foundation of where i need to go to. I am opening my own box within 4-6 months and experiencing you guys and the WODS/boxes/coaches/FUN is priceless!

    thank you!

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