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
STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex: 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch WORKOUT 3 ROUNDS FOR TIME 400m Run 21 Hang Power Snatch (95/65)
NCFIT BENCHMARK WORKOUT “POT O’ GOLD” FOR TIME 25 Burpees 25/20 Cal Bike 5 Rope Climbs 25 DB Push Press (50/35) 25 DB Floor Press 50/40 Cal Bike 25 DB Floor Press 25 DB Push Press 5 Rope Climbs 25/20 Cal Bike 25 Burpees