Month: 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-