Monthly Archives: January 2022

STRENGTH 8-6-4-8-6-4 Deadlift Week 5 of 9 WORKOUT 10 ROUNDS FOR TIME 10 Sumo Deadlift High Pull (75/55) 30 Double Unders

STRENGTH ON A 15:00 RUNNING CLOCK… 4 Sets of Max Strict Chin-Ups* *After each set complete 15-20 Light Bent Over V-Raises. Use light plates 2.5lb / 5lb. WORKOUT AMRAP x 13 MINUTES 4 DB Suitcase Lunges (35/20)* 8 DB Renegade Rows 12 Up-Down Box Crawl Overs (30/24) *1 Rep = L + R

STRENGTH 8-6-4-8-6-4 Deadlift WORKOUT AMRAP x 14 MINUTES 50 Double Unders 25 Slam Balls (30/20) 15 Hand Release Push-ups *Every 2:00 including 0:00 complete 7 Deadlifts (255/175)

STRENGTH 18-16-14-12* Supinated Bent Over Row *After each set complete 6-8 Barbell Rollouts. -Rest As Needed b/t Sets- NCFIT BENCHMARK WORKOUT “FAST TRACK” FOR TIME 60/48 Cal Bike 35 Toes To Bar 40/30 Cal Bike 25 Toes To Bar 20/15 Cal Bike 15 Toes to Bar

STRENGTH 8-6-4-8-6-4 Push Press WORKOUT AMRAP x 16 MINUTES 4 Shoulder To Overhead (155/105) 12 Box Jumps (24/20) 6 Shoulder To Overhead 24/18 Cal Row

STRENGTH 8-6-4-8-6-4 Power Clean WORKOUT 3 ROUNDS FOR TIME* 30 Alt. DB Power Cleans (50/35) 15 Pull-Ups 200m Run *If 3 Rounds are completed @ 8:00 or below…add a bonus 4th Round.

STRENGTH 8-6-4-8-6-4 Back Squat WORKOUT EVERY 2:00 x 4 SETS 20 Up-Downs Over Bar Max Front Squats w/ Time Remaining… -Rest 2:00 b/t Sets- SET 1 – (95/65)|(65/45) SET 2- (135/95)|(95/65) SET 3 – (155/105)|(115/75) SET 4 – (Athlete Choice, Heavy)

STRENGTH 10-8-6-10-8-6* Power Clean NCFIT BENCHMARK WORKOUT “THE FELLOWSHIP OF THE CLEAN” FOR TIME 21-18-15-12-9 Hang Power Cleans (135/95) Bar Facing Burpees

STRENGTH 10-8-6-10-8-6* Back Squat WORKOUT AMRAP x 15 MINUTES 4 Back Squats (135/95)* 8 Wall Balls (20/14) 12 Lunges 200m Run *Bar must come from floor.

STRENGTH 3 SETS 5-7 Strict Pull-Ups* 10/10 Slow Single Arm Banded Dante Rows 8/8 Single Arm DB or KB High Pull *Strict Chest to Bar optional. -Rest 1:30 b/t Sets- WORKOUT 6 SETS 10 Pull-Ups 12 Box Jump Overs (24/20) 15/12 Cal Bike -Rest 1:30 b/t Sets- -Hard Cap 20:00-

STRENGTH 10-8-6-10-8-6* Push Press WORKOUT AMRAP x 13 MINUTES 20 Slam Balls (30/20) 15 Up-Downs 10 Strict Press (75/55) 5 Burpees

STRENGTH 10-8-6-10-8-6* Deadlift WORKOUT 10 ROUNDS FOR TIME 15 Sit-Ups 100m Run 1 Deadlift (Athlete Choice, AHAP)