WORKOUT
EMOM x 20 MINUTES*
MIN 1 – 25 Slam Balls (30/20)|(20/10)
MIN 2 – 20/15 Cal Row
MIN 3 – 15 Toes to Bar
MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)
MIN 5 – Rest
9/16/21
SKILL
2 SETS FOR QUALITY
:20 Alt. Handstand Shoulder Taps
-Rest as needed b/t Sets-
Then Into…
2 SETS FOR QUALITY
3 Strict HSPU* + :20 HS Hold
WORKOUT
3 SETS FOR TIME
200m Run
Immediately into…
2 ROUNDS
7 Push Jerk (155/105)|(115/75)
7 Handstand Push-Ups*
Immediately into…
200m Run
-Rest 1:30 b/t Sets-
(Score is Slowest Time)
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 Toes to Bar
7 Hang Power Cleans
20 Deadlifts
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
