Monthly Archives: February 2022

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Press WORKOUT FOR TIME 12-9-6-18-15-12 Shoulder To Overhead (115/75) 24-18-12-36-30-24 Slam Balls (30/20)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 5-Rep Back Squat WORKOUT AMRAP x 12 MINUTES 10 Wall Balls (20/14) 8 Up-Downs to Target* 10 Wall Balls 8 Hand Release Push-Ups *Target 6′ above standing reach.

OPEN 22.1 Friday Night Lights Heats start at 5:45 pm All other classes will do the same workout.

WORKOUT EMOM x 18 MINUTES MIN 1 – 1/1 DB or KB Turkish Get-Up (Athlete Choice) MIN 2 – 15-20 DB Hang Muscle Cleans (35/20) MIN 3 – :50 Bike/Row

STRENGTH 5-5-5-5* Back Squat *Deload Week WORKOUT EVERY 3:30 x 5 SETS 75 Double Unders 15 Thrusters (115/75) -Rest the Remaining Time-

STRENGTH 5-5-5-5* Push Press *Deload Week WORKOUT AMRAP x 16 MINUTES 300/250m Row 12 Alt. Overhead Lunges (95/65) 15 Alt. V-ups* *1 Rep= R + L.

STRENGTH 5-5-5-5* Power Clean *Deload Week. WORKOUT 6 ROUNDS FOR TIME 5 Power Cleans (155/105) :30 Front Rack Hold 200m Run

STRENGTH 6-4-2-6-4-2* Deadlift WORKOUT 5 ROUNDS FOR TIME* 5 Deadlifts (275/185) 15 Pull-Ups 15 Wall Balls (20/14) *If you finish under 9:00, option to complete a Bonus 6th Round.

STRENGTH 6-4-2-6-4-2* Push Press WORKOUT AMRAP x 12 MINUTES 20 Slam Balls (30/20) 15/12 Cal Bike 10 Push Press (115/75)

STRENGTH 6-4-2-6-4-2* Power Clean WORKOUT FOR TIME 800m Run 40 Box Jump Overs (24/20) 20 Hang Power Cleans (155/105) 400m Run 20 Box Jump Overs 10 Hang Power Cleans

STRENGTH 4 SETS 20-25 Seated PVC Lat Pull-Downs 20-25 PVC Supinated Tricep Extension -Rest As Needed b/t Sets- WORKOUT EMOM x 20 MINUTES MIN 1 – 18/14 Cal Row MIN 2 – 15 Toes to Bar MIN 3 – Max Alt. DB Up-Down (50/35) MIN 4 – Rest

STRENGTH 6-4-2-6-4-2* Back Squat NCFIT BENCHMARK WORKOUT “CUPID’S CHOKEHOLD” AMRAP x 14 MINUTES 2 Front Squats (185/135) 14 Russian KB Swings (53/35) 2 Front Squats 14 American KB Swings* *Every other round complete 28 Alt. Plank Hip Taps.