2/1/2021

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

1/29/2021

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-

1/28/2021

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

1/27/2021

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 Sets-
*Must step down from the box.

1/26/2021

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 Rack and second 100m in
Farmer Carry for 200m total each
carry.

1/25/2021

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.

1/22/2021

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…

1/21/2021

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.

1/20/2021

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

1/19/2021

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