STRENGTH 10-8-6 Tempo Wide Grip Bench Press @30X1* *Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set complete Max Reps of Diamond Push-Ups. WORKOUT 6 SETS ON A 3:00 RUNNING CLOCK… 30/24 Cal Row Max Reps in the Remaining Time… ODD ROUNDS: Burpees EVEN ROUNDS: Pull-Ups […]
EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 – 3 Thrusters* MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip Swing + 1 Hips to Rings + 1 Kipping Ring Muscle-Up Or… Option 2… 1 Kip Swing + 1 Big Kip Swing + 1-2 Jumping Chest to Bar Pull-Ups NCFIT […]
WORKOUT 5 SETS ON A 3:00 RUNNING CLOCK… 15/12 Cal Row* 20 Alt. Single Arm Russian KB Swing (35/26) Max Alt. V-Ups in Time Remaining… -No Extra Rest b/t Sets- *Increase Row by 5/4 Cals each Set. COOL DOWN 2 ROUNDS FOR RECOVERY 1:00 EZ Row 12 Slow Arm Haulers 10 Alt. Bird Dogs 8/8 […]
NCFIT BENCHMARK WORKOUT “CINDY-RELLA” AMRAP x 6 MINUTES 3 Strict Pull-Ups 6 Feet Elevated Plate Push-Ups 9 Plate Front Squats (Athlete Choice) -Rest 1:30- AMRAP x 7 MINUTES 4 Chest to Bar Pull-Ups 8 Hand Release Push-Ups 12 Jumping Air Squats -Rest 1:30- AMRAP x 8 MINUTES 5 Pull-Ups 10 Push-Ups 15 Air Squats
STRENGTH ON A 10:00 RUNNING CLOCK… Build to a 1-Rep Heavy Clean & Jerk* NCFIT BENCHMARK WORKOUT “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)
WORKOUT FOR TIME 200m Run 40 Box Jumps (24/20) 600m Run 80 Alt. DB Goblet Box Step-Overs (50/35) 600m Run 40 Box Jumps 200m Run POST WORKOUT STRENGTH EMOM x 8 MINUTES MIN 1 – :40 Alt. Seated Arnold Presses MIN 2 – :40 DBL DB OH Hold* *Stand for DBL DB Hold.
NCFIT BENCHMARK WORKOUT “MYMC 22.2” 1.) AMRAP x 10 MINUTES 6 Power Snatches (95/65)|(65/45) 8 Push Press 24 Double Unders or 50 Single Unders -Rest 2:00 b/t Part 1 & Part 2- 2.) ON AN 8:00 RUNNING CLOCK… Build to a Heavy Complex… 1 Power Snatch + 1 Hang Power Snatch
WORKOUT EMOM x 25 MINUTES MIN 1 – :45 Slam Balls (30/20) MIN 2 – :45 Russian Twists* MIN 3&4 – Max Cal Cardio Choice MIN 5 – Walking Rest
NCFIT BENCHMARK WORKOUT “STRAIGHT 100.” FOR TIME 25 Cal Row 20 Wall Balls (20/14) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14) 50 Box Jumps (24/20) 25 Cal Row
STRENGTH 3 SETS 12-15 PVC Banded Lat Push-Downs 5-7 Wide Grip Pull-Ups -Rest As Needed b/t Sets- WORKOUT 3 SETS ON AN 8:00 RUNNING CLOCK… 400m Run 30 Weighted Sit-Ups* 20 Pull-Ups 400m Run -Rest the Remainder of the Set- *Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.
EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 – 2-3 Ground to Overhead* MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips NCFIT BENCHMARK WORKOUT “ELIZA & BETH” FOR TIME 9-7-5 Ground to Overhead (185/135) 21-15-9 Ring Dips -Rest 3:00- 15-12-9 Ground to Overhead (95/65) 21-15-9 Burpees Over the Bar
Freaky Friday!!!