Monthly Archives: May 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.

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

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 […]

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