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
2/14/2022
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.
2/11/2022
STRENGTH
6-4-2-6-4-2
Power Clean
WORKOUT
4 SETS
AMRAP x 2:30 MINUTES
2 Power Cleans (185/135)
4 Box Jump Overs (24/20)
6 Toes to Bar
-Rest :30 b/t Sets-
*Pick up where you left off.
2/10/2022
STRENGTH
6-4-2-6-4-2
Back Squat
WORKOUT
FOR TIME
21 Front Squats (135/95)
400m Run
15 Front Squats
200m Run
9 Front Squats
100m Run
2/9/2022
STRENGTH
EVERY 3:00 x 3 SETS
20-25 Slow Seated Banded PVC Rows
20-25 Barbell Upright Rows
-Rest the Remaining Time-
WORKOUT
EVERY 7:00 x 3 SETS
10 Strict Wide Grip Pull-Ups
12-14 Slow Banded Deadbugs
16 DB Goblet Lateral Box Step-Overs (24/20)| (Heavy)
20 DB Slides
Cal Bike with Time Remaining…
-Rest 1:00 b/t Sets-
2/8/2022
STRENGTH
6-4-2-6-4-2
Deadlift
WORKOUT
AMRAP x 13 MINUTES
6 Deadlifts*
300/250m Row
*Increase weight every 2 rounds…
Rounds 1&2 – (185/135)
Rounds 3&4 – (225/155)
Rounds 5 & Beyond – (275/185)
2/7/2022
STRENGTH
6-4-2-6-4-2
Push Press
NCFIT BENCHMARK WORKOUT
“ALMIGHTY PUSH”
FOR TIME
3 ROUNDS
15 Shoulder to Overhead (115/75)
50 Double Unders
5 Box Jumps w/ step down (30/24)
-Rest 2:00-
2 ROUNDS
10 Shoulder to Overhead (155/105)
75 Double Unders
10 Box Jumps
-Rest 2:00-
1 ROUND
5 Shoulder to Overhead (185/135)
100 Double Unders
15 Box Jumps
2/4/2022
STRENGTH
8-6-4-8-6-4
Back Squat
WORKOUT
3 ROUNDS FOR TIME*
200m Run
60 Crossbody Mountain Climbers
30 Sit-Ups
100m Run
30 Crossbody Mountain Climbers
15 Sit-Ups
*If you finish the 3 Rounds in 14:00 or less
you can complete an optional 4th Round.
2/3/2022
STRENGTH
8-6-4-8-6-4
Power Clean
WORKOUT
AMRAP x 15 MINUTES
12/10 Cal Bike
5 Hang Power Cleans (155/105)
15 Box Jumps (24/20)
5 Power Cleans
2/2/2022
STRENGTH
8-6-4-8-6-4
Push Press
WORKOUT
EVERY 4:00 x 4 SETS
10 Toes to Bar
400m Run
10 Push Press (115/75)
-Rest the Remaining Time-
