SKILL
ON A 10:00 RUNNING CLOCK…
Practice Kipping Pull-Ups*
NCFIT BENCHMARK WORKOUT
“NICOLE”
AMRAP x 20 MINUTES
400m Run
Max Unbroken Pull-Ups*
*Must perform a max set of unbroken
Pull-Ups. Unbroken means resting in any
other position than a hang.
STRENGTH
5 SETS*
2 Split Jerks
NCFIT BENCHMARK WORKOUT
“GRACE”
FOR TIME
30 Clean & Jerks (135/95)
HERO WORKOUT
“WHITE”
5 ROUNDS FOR TIME
3 Rope Climbs
10 Toes to Bar
21 Overhead Plate Walking Lunges (45/35)
400m Run
STRENGTH
5 SETS
2 Squat Snatch
NCFIT BENCHMARK WORKOUT
“INGRID”
10 ROUNDS FOR TIME
3 Power Snatches (135/95)
3 Burpees Over Bar
NCFIT BENCHMARK WORKOUT
“RESTING BIKE KELLY”
4 SETS*
35/28 Cal Bike
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)
-2:00 Rest b/t Sets-
*Option for a final, 5th Round
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Power Snatch
NCFIT BENCHMARK WORKOUT
“POWER PLUS AMANDA”
FOR TIME
11-9-7-5
Power Snatch (135/95)
Bar Muscle-Up
WORKOUT
EMOM x 30 MINUTES
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of 5 Box Jumps
(24/20) + 5 Strict HSPU
MIN 5 – Rest
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Power Clean
WORKOUT
5 ROUNDS FOR TIME
15/12 Cal Bike
9 Hang Power Cleans (165/115)
SKILL
3 SETS FOR QUALITY
5-8 Strict TTB or Slow Hanging Knee Raise
5-8 Strict Pull-Ups
WORKOUT
FOR TIME
50 Air Squats
25 Pull-Ups
50 KB Alt. Goblet Lunges (53/35)
25 Toes to Bar
100 Up-Downs
25 Toes to Bar
50 KB Alt. Goblet Lunges
25 Pull-Ups
50 Air Squats
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Push or Split Jerk
WORKOUT
AMRAP x 15 MINUTES
500/400m Row
10 Hand Release Push-Ups*
7 Jerks (135/95)**
*Increase by 5-Reps Every Round
**Option for Push or Split
