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)
3/17/2022
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
3/16/2022
WORKOUT
5 SETS
ON A 3:30 RUNNING CLOCK…
16 DB Goblet Step-Ups (35/20)(24/20)
14 Box Jumps (24/20)
12 Box Jump Overs (24/20)
Max Cal Row in time remaining…
-Rest 1:00 b/t Sets-
3/15/2022
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:
1 Power Clean +
1 Hang Squat Clean +
1 Split Jerk
NCFIT BENCHMARK WORKOUT
“ELIZA-PLUS”
FOR TIME
27-21-15-9
Power Clean (135/95)
Ring Dip or HR Push-up
3/14/2022
STRENGTH
8-8-8
Tempo Back Squat (32X1)
WORKOUT
4 SETS FOR TIME*
40 Double Unders
40 ‘Unbroken’ Wall Balls (20/14)|(14/10)**
-Rest 1:30 b/t Sets-
*Anytime athletes breaks set by dropping
ball or stopping the unbroken reps, must
run 100m then continue the set.
**Option to use a Heavier Ball.
3/11/2022
Open 22.3!
Don’t forget to wear your Compound gear!
Regular class schedule for most classes.
5:45 pm briefing on 22.3
First heat will start at 6:00
3/10/2022
WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air
Squats
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Russian Kettlebell
Swings (Athlete Choice) + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort
3/9/2022
WORKOUT
EMOM x 20 MINUTES*
MIN 1 – 50 Double Unders
MIN 2 – 15 Toes to Bar
MIN 3 – Max DB Renegade Rows (50/35)
MIN 4 – Rest
POST WORKOUT STRENGTH
3 SETS FOR QUALITY
12-15 Incline DB Bench Press (Athlete Choice, Heavy)
Immediately Into…
1:30 Push-Up Plank
-Rest 1:30 b/t Sets-
3/8/2022
STRENGTH
4 SETS*
2 Reps of the Complex…
1 Clean Pull
+
1 Power Clean
WORKOUT
3 ROUNDS FOR TIME
400m Run
10 Hang Power Clean (95/65)
30 Sit-Ups
10 Hang Squat Clean
10 Box Jumps (30/24)
3/7/2022
STRENGTH
5×2
Push Jerk
WORKOUT
ON A 15:00 RUNNING CLOCK…
50 Push Jerks (155/105)*
100 Up Downs Over Bar*
Max Meters Row in time remaining…
*Partition the Push Jerks & Up/Downs in any
reps or order to complete all 150 reps
