9/15/21

STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep TNG Deadlift* *Option for “”Library TNG”” Deadlift (Score is Weight) NCFIT BENCHMARK WORKOUT “GET A GRIP” FOR TIME 6-9-12-15 Deadlift (315/225)|(225/155) 15-12-9-6 Bar Muscle-Up (Score is Time)

9/14/21

WORKOUT 4 SETS FOR REPS 1:00 – Max DB Floor Press (50/35)|(35/20) 1:00 – Max Sit-Ups 1:00 – Max Box Jump Overs (24/20) 1:00 – Max Cal Bike -Rest 1:00 b/t Sets- (Score is Reps)

9/13/21

STRENGTH 3-3-3-3-3 Hang Squat Snatch *Start Light and build to Moderate-Heavy. (Score is Weight) WORKOUT AMRAP x 10 MINUTES 7 Hang Squat Snatch (95/65)|(65/45) 14 Burpees Over Bar (Score is Rounds + Reps)  

9/10/2021

STRENGTH 10-8-6* Tempo Back Squat or Tempo Front Squat** WORKOUT BENCHMARK WORKOUT “SPEED DEMON” 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25) 30 Up-Downs -Hard Cap 8:00-

9/9/021

SKILL 3 SETS 3 Hang Power Cleans* Then immediately Into… 5 Strict Hanging Knee Raise + 5 Kipping Knees to Chest + 5 Toes to Bar -Rest 1:00 b/t Sets- WORKOUT FOR TIME 30 Toes to Bar 7 Hang Power Cleans (205/145) 10 Deadlifts 20 Toes to Bar 7 Hang Power Cleans 15 Deadlifts 10 […]

9/8/2021

WORKOUT 4 SETS ON A 5:00 RUNNING CLOCK… COMPLETE 2 ROUNDS 10 Ring Rows 20 Jumping Air Squats 30 Double Unders Then Immediately Into… Max Cal Bike in Time Remaining…

9/7/2021

SKILL 2-3 SETS FOR QUALITY 10 Quality Strokes on Rower 5 Tempo Strict Press or Strict HSPU 10/10 Bodyweight Split Squats -Rest 1:00 b/t Sets- WORKOUT 5 ROUNDS FOR TIME 500/400m Row 10 Shoulder to Overhead (135/95) 10 Back Rack Reverse Lunges

9/6/2021

9:00 a.m. class only! Enjoy your holiday!

9/3/2021

STRENGTH 3-3-3-3 Hang Power Clean* *Start Moderate and build to Mod-Heavy. WORKOUT FOR TIME* 50 Hang Power Cleans (155/105) 100 Up-Downs 1200m Run *Complete in any order and break into reps or sets as needed PARTNER WORKOUT OPTION IN TEAMS OF 2… FOR TIME* 100 Hang Power Cleans (155/105) 150 Up-Downs 1200m Run (together)

9/2/2021

WORKOUT FOR TIME 24 Single DB Box Step-Up (24/20)* 50 Alt. DB Snatch (50/35) 24 Single DB Box Step-Up *DB Can be held anyway above the waist. POST-WORKOUT STRENGTH FOR QUALITY 10 Alt. DB Turkish Get-Ups (Athlete Choice)* 30 DB Slides 10 Alt. DB Turkish Get-Ups *Athlete may build or stay at the same weight […]