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.

5/31/2022

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

Save the Date

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.

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