Save the Date

On July 16, 2022, we will get together to honor Coach Will (Whiz) Whisenant “The Whiz” More details to follow…

5/27/2022

STRENGTH 5-5-5* Tempo Overhead Squats (22X1) *Build up to a Moderate weight. NCFIT BENCHMARK WORKOUT “COOL HAND LUKE” 7 ROUNDS FOR TIME 7 Overhead Squats (115/75) 7 Bar Facing Burpees 7 Toes to Bar/V-ups/Sit-ups 100m Run

5/26/2022

STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Deadlift* *Based off of 90% of Heavy 1-Rep NCFIT BENCHMARK WORKOUT “CHRISTINE” 3 ROUNDS FOR TIME 500/400m Row 12 Deadlifts (Bodyweight)* 21 Box Jumps (24/20) *BW DL should be considered relatively light and done unbroken.

5/25/2022

WORKOUT 4 SETS ON A 5:30 RUNNING CLOCK… 10 No Push-Up Renegade Row (50/35) 15 DB Push Press 50m DB Farmer Carry 5 Rope Climbs -Rest Remainder of Time- FINISHER 6 SETS :30 Max Alt. V-Ups :30 Tall Plank Hold

5/24/2022

STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Back Squat* *Based off of 90% of Heavy 1-Rep WORKOUT AMRAP x 15 MINUTES* 5 Pull-Ups 10 Push-Ups 15 Air Squats *After every Two Rounds, complete a 200m Run.

5/23/2022

STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Bench Press* *Based off of 90% of Heavy 1-Rep WORKOUT AMRAP x 6 MINUTES 10 Alt. Front Rack Reverse Lunges (95/65) 8/6 Cal Bike 6 Up-Downs -Rest 1:30- AMRAP x 6 MINUTES 10 Bar Facing Up-Downs 8/6 Cal Bike 6 Alt. Front Rack Reverse Lunges […]

Murph Prep

EXTRA CREDIT MURPH PREP – CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too […]

5/20/2022

STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Deadlift* *Based off of 90% of Heavy 1-Rep WORKOUT FOR TIME 35/28 Cal Bike Into… 3 ROUNDS 30 Box Jump Overs (24/20) 10 Deadlifts (255/175) Into… 35/28 Cal Bike

Murph Prep

EXTRA CREDIT MURPH PREP DAY 2 CONDITIONING + STRENGTH 800m Run Into Athlete’s Choice (Pick ONE)… A). 7 ROUNDS 10 Pull-Ups 20 Push-Ups 30 Air Squats OR B). 15 ROUNDS 5 Pull-Ups 10 Push-Ups 15 Air Squats Into… 800m Run

5/19/2022

STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Bench Press* *Based off of 90% of Heavy 1-Rep WORKOUT EMOM x 16 MINUTES MIN 1&2 – AMRAP of Triplet* MIN 3 – Max Strict Ring Dips MIN 4 – Rest *1 Round of Triplet is… 6 Hand Release Push-Ups 12 Up-Downs 24 Alt. Russian […]

5/18/2022

STRENGTH EVERY 1:30 x 5 SETS* 1 Hang Power Snatch + 1 Power Snatch WORKOUT 1.) AMRAP x 8 MINUTES 3 Power Snatches (135/95) 6 Alt. Back Rack Lunges 9 Toes to Bar -Rest 2:00 b/t Part 1 & Part 2- 2.) FOR TIME 6-9-12-9-6 Power Snatches (95/65) Alt. Back Rack Lunges Toes to Bar