Month: April 2022

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch

WORKOUT
3 ROUNDS FOR TIME
500/400m Row
6 Power Snatches (135/95)
12 Alt. Back Rack Lunges

STRENGTH
3×3*
Squat Clean

NCFIT BENCHMARK WORKOUT
“CLOUDKICKER”
4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)
400m Run
*1 Bear Complex = 1 Power Clean + 1
Front Squat + 1 Push Press + 1 Back Squat
+ 1 Behind the Neck Push Press

SKILL
ON A 8:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Ups

WORKOUT
3-4 SETS FOR QUALITY
10-12 Strict Ring Dips or Bar Dips
20 Wtd. Sit-Ups (Athlete Choice)
12-15 Ring Rows or 3-5 Strict Ring
Muscle-Ups
1:00 Plank
-Rest 1:30 b/t Sets-

STRENGTH
3×3*
Squat Snatch

WORKOUT
EVERY 3:30 x 4 SETS
500/400m Row
10 Hang Squat Snatch (95/65)*
-Rest Remaining Time-
*Option for heavier weight at (115/75)

WORKOUT
EMOM x 21 MINUTES
MIN 1 – 5 TNG Deadlifts (AHAP)
MIN 2 – 15 Burpees
MIN 3 – Max Rope Climbs

STRENGTH
3×3*
Split Jerk

WORKOUT
AMRAP x 15 MINUTES
21/16 Cal Bike
7 Shoulder to Overhead (135/95)
3 Wall Walks

STRENGTH
3 SETS*
1 Squat Clean + Jerk
*All working sets should be Heavy…about
90+% of 1-Rep Clean and Jerk.

NCFIT BENCHMARK WORKOUT
“SALT-N-PEPA”
FOR TIME
100 Burpees to Target*
*Target is 6 inches above standing reach.
Every 1:00, beginning at 0:00, perform 3
Jerks (165/115). Option to go
heavier at (185/135)|(135/95).

WORKOUT
EMOM x 20 MINUTES
MIN 1 – 16 KB Goblet Alt. Box Step-Ups
(53/35)|(24/20)
MIN 2 – 15 Toes to Bar
MIN 3&4 – Max Cal Bike
MIN 5 – Rest

STRENGTH
3 SETS*
1 Snatch Pull +
1 Power Snatch

WORKOUT
FOR TIME
3-6-9-12-9-6-3
Hang Power Snatch (115/75)
30-40-50-60-50-40-30
Double Under

WORKOUT
AMRAP x 4 MINUTES
6 DB Deadlifts (50/35)
8 Slam Balls (30/20)
8 Alt. Lunges
-Rest 2:00-
AMRAP x 6 MINUTES
6 DB ‘No Push-Up’ Renegade Rows*
8 Slam Balls
10 Burpees
-Rest 2:00-
AMRAP x 8 MINUTES
6 DB Up-Downs
8 Slam Balls
12/10 Cal Row
*1 Rep = Row L / Row R