STRENGTH
6-6-4-4*
Power Clean
WORKOUT
2 SETS
ON A 7:00 RUNNING CLOCK…
150 Double Unders
50/40 Cal Row
Max Power Cleans (135/95) with remaining time…
-Rest 3:00 b/t Sets-
11/16/2021
5 SETS
2 Strict Press +
3 Push Press
-Rest as Needed b/t Sets-
NCFIT BENCHMARK WORKOUT
“INFINITY LOOP”
4 ROUNDS FOR TIME
10 Push Press (75/55)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press (95/65)
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press (115/75)
10 Bar Facing Burpees
11/15/2021
STRENGTH
6-6-4-4*
Deadlift
*Build to a Moderate-Heavy weight. Final
set of 4 should be heavier than last
week’s set of 4.
WORKOUT
3 ROUNDS FOR TIME
12 Deadlifts (255/175)*
200m KB or DB Suitcase Walk (KB 53/35) (DB 50/35)
*Must use Double Overhand Grip.
**Every break complete 12 Air Squats.
11/12/2021
STRENGTH
EMOM x 10 Minutes
Min 1 – :45 Strict Gymnastics GOAT
Min 2 – :45 EZ Row
WORKOUT
EMOM x 16 Minutes
Min 1 – 200/150 Row
Min 2 – 8, 10, 12 or 15 Toes to Bar*
*Must be completed in 2 sets of less
11/11/2021
11/10/2021
STRENGTH
8-6-6-4*
Front Squat
*Build to a Moderate-Heavy weight.
WORKOUT
5 ROUNDS FOR TIME
200m Run
20 Mixed Grip KB/DB Lunge (Athlete Choice)
20 V-Ups
11/9/2021
STRENGTH
8-6-6-4*
Power Clean
*Build to a Moderate-Heavy weight.
BENCHMARK WORKOUT
“LITTLE BEAR”
EVERY :30 x 15 MINUTES
2 Power Clean (185/135)
11/8/2021
STRENGTH
3 SETS
12-15 Tempo DB Floor Press (20X1)
15-20 Banded Dante Row
-Rest As Needed b/t Sets-
WORKOUT
AMRAP x 8 MINUTES
10 DB Push Jerks (50/35)
8 Jumping Air Squats
6 DB Deficit Push-Ups
-Rest 2:00-
AMRAP x 6 MINUTES
8 DB Push Jerks (50/35)
6 Jumping Air Squats
4 DB Deficit Push-Ups
-Rest 1:00-
AMRAP x 4 MINUTES
6 DB Push Jerks (50/35)
4 Jumping Air Squats
2 DB Deficit Push-Ups
11/5/2021
STRENGTH
ON A 18:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Back Squat
BENCHMARK WORKOUT
“ROLLER COASTER”
FOR TIME
1000m/750m Row
30 Thrusters (45/35)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
11/4/2021
STRENGTH
EVERY 1:30 x 8 SETS*
2 Hang Power Clean +
1 Power Clean
WORKOUT
FOR TIME
2:00 ON / 1:00 OFF
10 Burpee Box Jump Over (24/20)
Max Power Cleans (185/135) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until
40 Power Cleans are completed.
