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
1/17/2022
STRENGTH
10-8-6-10-8-6*
Deadlift
WORKOUT
10 ROUNDS FOR TIME
15 Sit-Ups
100m Run
1 Deadlift (Athlete Choice, AHAP)
1/14/2022
STRENGTH
10-8-6-10-8-6*
Back Squat
WORKOUT
5 ROUNDS FOR TIME
6 Back Squats (155/105)
200m Run
1/13/2022
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
1/12/2022
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.
1/11/2022
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-
1/10/2022
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
1/7/2022
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
1/6/2022
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
1/5/2022
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 Cleans
400m Run
12 Hang Power Cleans
