Monthly Archives: January 2022

STRENGTH 10-8-6-10-8-6* Back Squat WORKOUT 5 ROUNDS FOR TIME 6 Back Squats (155/105) 200m Run

STRENGTH 10-8-6-10-8-6* Deadlift NCFIT BENCHMARK WORKOUT “QUANTUM LEAP” FOR TIME 10 Deadlifts (185/135) 10 Jumping Lunges 15/12 Cal Bike 20 Deadlifts (155/105) 20 Jumping Lunges 25/20 Cal Bike 40 Deadlifts (115/75) 40 Jumping Lunges 50/40 Cal Bike

WORKOUT 3-4 SETS FOR QUALITY 3 Wall Walks 12 DB Arnold Press (Athlete Choice, Moderate) 10/10 Single Arm Ring Rows 15-20 Slow Banded Overhead Tricep Extensions 50′ Slow Bear Crawl 50′ Slow Reverse Bear Crawl :30/:30 Single Arm Plank* -Rest 1:00 b/t Sets- *Complete all :30 on one side. Switch sides after each full round.

STRENGTH 10-8-6-10-8-6* Power Clean WORKOUT 2 SETS ON A 7:00 RUNNING CLOCK… 200m KB or DB Farmer Carry (Athlete Choice, Heavy)* With time remaining complete AMRAP… 5 Power Cleans (135/95) 10 Pull-Ups 15 Sit-Ups -Rest 3:00 b/t Sets-

STRENGTH 10-8-6-10-8-6* Push Press WORKOUT AMRAP x 14 MINUTES 7 Left Single Arm DB Cluster (50/35)* 14 Box Jump Overs (24/20) 7 Right Single Arm DB Cluster 42 Double Unders *1 Cluster = 1 DB Squat Clean into Thruster

STRENGTH ON AN 18:00 RUNNING CLOCK… Build to a 5-Rep Heavy Deadlift WORKOUT AMRAP x 6 MINUTES 4 Deadlifts (225/155) 6 Alt. V-Ups** 8 Hand Release Push-Ups -Rest 1:00- AMRAP x 6 MINUTES* 4 Deadlifts 6 Alt. V-Ups** 8 Hand Release Push-Ups

STRENGTH ON AN 16:00 RUNNING CLOCK… Build to a 5-Rep Heavy Push Press NCFIT BENCHMARK WORKOUT “FURY ROAD” 10 ROUNDS FOR TIME 5 Shoulder to Overhead (135/95) 7 Pull-Ups 30 Double Unders

STRENGTH ON AN 16:00 RUNNING CLOCK… Build to a 5-Rep Heavy Power Clean* *Reps should be unbroken. WORKOUT 1.) AMRAP x 10 MINUTES 10 Slam Balls (30/20) 3 Hang Power Cleans (155/105) 100m Run 3 Hang Power Cleans -Rest 2:00 b/t Part 1 & Part 2- 2.) FOR TIME 40 Slam Balls 12 Hang Power […]

STRENGTH ON AN 18:00 RUNNING CLOCK… Build to a 5-Rep Heavy Back Squat NCFIT BENCHMARK WORKOUT “THIGHNEL RICHIE” ON A 12:00 RUNNING CLOCK… 5 ROUNDS 10 Burpees to a Target 20 Wall Balls (20/14) then… Max Cal Bike with remaining time

STRENGTH 3-4 SETS 10/10 Single Arm DB Incline Bench Press* 15/15 Single Arm Banded Lat Push-Downs. 20 Alt. DB Slides WORKOUT AMRAP x 15 MINUTES* 1 No Push-Up DB Renegade Rows (50/35) 2 Box Jump Overs (20) 4 DB Goblet Lunges 12 Tuck-Ups** *No Push-Up Renegade Rows increase by 1 Rep, Box Jump Overs increase […]