6/1/2022
STRENGTH 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% Deadlift* WORKOUT FOR TIME* 100 Alt. DB Up-Down Devil’s Clean (50/35) *Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.
STRENGTH 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% Deadlift* WORKOUT FOR TIME* 100 Alt. DB Up-Down Devil’s Clean (50/35) *Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.
WORKOUT AMRAP x 22 MINUTES 500/400m Row 30 Sit-Ups 20 Alt. Lateral Box Step-Overs (24/20) 100m KB or DB Carry (Athlete Choice, Light-Mod)* *Carry Options: Filly Carry Farmer Carry Front Rack Carry Mixed Grip Carry
Memorial Day 9:00 am class only
On July 16, 2022, we will get together to honor Coach Will (Whiz) Whisenant “The Whiz” Sign up for the William D. Whisenant “Whiz” Memorial Workout at www.eventbrite.com.
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
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.
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
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.
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 […]
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 […]
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