Monthly Archives: January 2021

WORKOUT FOR TIME 3 ROUNDS 20/15 Cal Bike 15 Pull-Ups 20 Overhead Walking Lunges (95/65) -Rest 3:00- 1 ROUND 60/45 Cal Bike 30 Pull-Ups 60 Overhead Walking Lunge

BENCHMARK WORKOUT “THE CHIEF” 5 SETS AMRAP x 3 MINUTES 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats -Rest 1:00 b/t Sets-

SKILL 3 SETS FOR QUALITY 15 Perfect Hollow Rocks 30 Band Pull Aparts 3-5 Negative Handstand Push-Ups* 3-5 Tempo Hollow Body Strict Pull-Ups (30X1) *Descent only. WORKOUT FOR TIME 400m Run 18 Strict Handstand Push-Ups 18 Strict Pull-Ups 400m Run 36 Handstand Push-Ups 36 Pull-Ups* *Chest to Bar optional

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex… 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean WORKOUT 4 SETS ON 4:00 RUNNING CLOCK… 50 Double Unders 5 Hang Squat Cleans (185/135) 15 Box Jump Overs (24/20)* Max Cal Bike In Time Remaining… -Rest 1:30 b/t […]

SKILL ON A 10:00 RUNNING CLOCK… Rope Climb Practice WORKOUT FOR TIME* 200m DB Front Rack/Farmer Carry (50/35) 20 Burpees 4 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 20 Renegade Rows 4 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 20 Burpees 200m DB Front Rack/Farmer Carry *For both carries, first 100m in Front […]

WORKOUT 2 ROUNDS FOR TIME* 1000/800m Row Into… 21-15-9 Shoulder to Overhead (95/65) Sumo Deadlift High-Pull Sit-Ups *Workout is 2 full rounds of all the work.

STRENGTH 8-8-6-6-4-4* Bench Press *Build from Light-Moderate to Moderate-Heavy WORKOUT EVERY 3:00 x 5 SETS 500/400m Row Max DB Floor Press (50/35) in Time Remaining…

WORKOUT AMRAP x 25 MINUTES 75 Double Unders 25 Russian KB Swings (70/53) 20 KB Goblet Reverse Lunge 15 Toes to Bar 100m Single KB Suitcase Carry* *Switch hands at 50m.

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Barbell can come out of the rack NCFIT BENCHMARK WORKOUT “PUNCH OUT” FOR TIME 800m Run 30 Thrusters (115/75) 30 Lateral Burpees Over Bar

STRENGTH 3 SETS FOR QUALITY 5 Tempo Sumo Deadlift (30X1)* 10/10 DB Suitcase Split Squats 20 Slow Alt. V-Ups *Build from Moderate to Moderate-Heavy WORKOUT 3 ROUNDS FOR TIME 15 Deadlifts (185/135) 15 Box Jumps (24/20) Immediately Into… 3 ROUNDS FOR TIME 12 Deadlifts (225/155) 12 Box Jumps

WORKOUT AMRAP x 10 MINUTES 8 Alt. DB Hang Split Snatch or Hang Snatch (50/35) 12 Sit-Ups -Rest 1:00- AMRAP x 3 MINUTES Max Cal Bike

SKILL EMOM x 10 MINUTES MIN 1 – Bar or Ring Muscle Up Practice MIN 2 – 3 Cycled Push Jerk (Building)* *Bar comes from the floor. WORKOUT AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Push Jerk (155/105) 9 Box Jumps (30/24)