REMINDER: Saturday classes are now 9:00 am only
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Power Clean +
1 Hang Power Clean +
1 High Hang Power Clean
WORKOUT
FOR TIME
1500/1250m Row
45 Hang Power Clean (155/105)
*Partition Row & Reps in any way or order
to complete the work
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Strict RMU or Strict False Grip Ring Row
Immediately Into…
ON A 5:00 RUNNING CLOCK…
Practice Stringing RMU Together or Transition Work
WORKOUT
3 SETS FOR REPS
40/30 Cal Bike
Max Reps Unbroken Ring Muscle-Ups or Ring Rows*
15 Burpee to Target**
:30 Single KB Front Rack Hold (R) (70/53)
:30 Single KB Front Rack Hold (L)
30 Alt. KB Horn Taps (Elbow Plank)
-Rest 2:00 b/t Sets-
WORKOUT
4 SETS
AMRAP x 5 MINUTES
15 Box Jumps (24/20)
20 Sumo Deadlifts (185/135)|(135/95)*
10 Handstand Push-Ups
-Rest 2:00 b/t Sets-
STRENGTH
3-3-3
Back Squat*
*Start Moderate-Heavy and Build to Heavy.
Warm-Up sets do not count toward working
sets.
WORKOUT
FOR TIME*
15-12-9-12-15
DB Front Squat (50/35)
C2B Pull-Up**
*After each full set, complete 10 Up-Downs
EXTENDED WARM-UP
FOR QUALITY
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Press
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Push Press
200m Nasal Breathing Only Jog
10 Heaving Power Snatch Balance
WORKOUT
3 ROUNDS FOR TIME
10 Power Snatch (135/95)
400m Run
NCFIT BENCHMARK WORKOUT
“D.T. DEJA VU”
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB Shoulder to OH
-Rest 1:00-
5 ROUNDS
6 DB Shoulder to OH
9 DB Hang Power Cleans
12 DB Deadlifts
WORKOUT
12 ROUNDS FOR TIME
4 Up-Down Box Climb Overs (30/24)*
2 Ring or Bar Muscle-Up
FINISHER & COOL DOWN
1. IN TEAMS OF 2…
FOR TIME
100 Slam Balls
100 Burpees
Then…
2. FOR RECOVERY
5:00 Foam Roll Lats
SKILL
3 SETS FOR QUALITY
10 Alt. Tempo Pistol Squats (2020)*
1:00 Row (EZ)
*Use a post or upright if needed to control
the descent and ascent.
-Rest 1:00 b/t Sets-
WORKOUT
ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings (70/53)
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in time remaining…
-Rest :30 b/t Sets-
WORKOUT
4 ROUNDS FOR TIME
400m Run
24 Sit-Ups
12 Push Press (115/75)
POST WORKOUT SKILL
ON A 15:00 RUNNING CLOCK…
Practice Handstand Walking Options*
Option 1 – HS Walk or Assisted Walk
Option 2 – Freestanding HS Hold or Wall Hold
Option 3 – Pike “Around the Worlds”
SKILL
“REVERSE TABATA”
8 SETS (:10 ON /:20 OFF)
MOVT 1 – Top of Ring Dip Hold
MOVT 2 – Bottom of Ring Dip Hold
*Alt. Movements for 8 Sets Total.
WORKOUT
AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans (185/135)
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders
