Month: October 2021

STRENGTH
4×3
Tempo Back Squats (21X1)

WORKOUT
AMRAP x 14 MINUTES
10 DB Hang Power Clean (50/35)
20 Alt. Single DB Lunges
10 DB Hang Power Clean
20 Sit-Ups

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 7-Rep Push Press

WORKOUT
5 ROUNDS FOR TIME
15 Push Press (95/65)
12 Kettlebell Swings (70/53)
9 Box Jumps (30/24)

SKILL
3 SETS FOR QUALITY
3-5 Strict Toes to Bar
Into…
3 SETS FOR QUALITY
5 Double Kip Toes to Bar

WORKOUT
AMRAP x 8 MINUTES
500/400m Row
15 Toes to Bar
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
20 KB Alt. Goblet Lunges (53/35)
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
15 Ring Rows

NCFIT BENCHMARK WORKOUT
“ELLEN”
3 ROUNDS FOR TIME
20 Burpees
21 Alt. DB Snatch (50/35)
12 DBL DB Thrusters

FINISHER
FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks
*L + R = 1 Rep. Option to perform both movements weighted.

SKILL
EMOM x 12 MINUTES
MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ
GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders

WORKOUT
AMRAP x 15 MINUTES*
8-10-12-14…and so on
Air Squat
Sit-Up
*30 Double Unders after each full round

FINISHER
FOR QUALITY
400/200 Alt. Box Step-Ups (24/20)*
Week 2 of 6 — “Chad” Extra Credit
*Weight Vest Optional

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Power Clean and Jerk

NCFIT BENCHMARK WORKOUT
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)

(Cali Bear 2/3/2021)

STRENGTH
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-

WORKOUT
2 ROUNDS FOR TIME
800m Run
into…
6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)**
*Strict Optional
**Switch arms after each full round

WORKOUT
2 SETS
10 Tempo Deadlifts (225/155) (30X1)
21 Hand Release Push-Ups
21 Russian KB Swings (Athlete Choice)
-Rest 1:00 b/t Sets-
2 SETS
8 Tempo Deadlifts (275/185) (20X1)
15 Plyo Push-Ups into 1:00 Push-Up Plank
21 Russian KB Swings
-Rest 1:00 b/t Sets-
2 SETS
6 Tempo Deadlifts (315/205) (10X1)
9 Diamond Push-Ups into 1:00 Diamond Plank
21 Russian KB Swings
-Rest 1:00 b/t Sets-

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex of:
1 Heaving Snatch Balance +
1 Overhead Squat
*Bar comes from the rack.

WORKOUT
FOR TIME
100 Double Unders
50 Overhead Squats (115/75)
100 Double Unders

SKILL
3 SETS FOR REPS*
:45 Max Toes to Bar
-Rest 2:00 b/t Sets-
*Will be retested at end of month

WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Reps Toes to Bar or Sit-Ups
MIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)*
MIN 3 – 200/150m Row
MIN 4 – Rest