Monthly Archives: August 2022

WORKOUT 5 SETS ON A 4:00 RUNNING CLOCK… 300/250m Row 10 Up-Down Over Rower 20 DB Floor Press (50/35)|(35/20) Max Sit-Ups in Time Remaining… -Rest :30 b/t Sets- (Score is Total Reps of Sit-Ups)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Front Squat* *This is one of our Tests for the Strength Cycle starting next week. (Score is Weight)   WORKOUT AMRAP x 8 MINUTES 35 Double Unders* 7 Front Squats (95/65)|(65/45) *Option for Unbroken Double Unders (Score is Rounds + Reps)

EXTENDED WARM-UP 4 SETS 3 TNG Power Snatches* -Rest as Needed b/t Sets- *Start light and build to workout weight. Superset each set with one of two options: Option 1… 2 Hips to Bar + 1 Bar Muscle-Up Or… Option 2… 2 Dynamic Kip Swing + 1 Pull-Up (Score is Weight) NCFIT BENCHMARK WORKOUT “POWER […]

FOR TIME 800m Run 60 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)/(20) 600m Run 40 Alt. DB Goblet Box Step-Overs (24/20) 400m Run 20 Box Jumps (30/24) 200m Run (Score is Time)

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy weight of the below complex… 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk NCFIT BENCHMARK WORKOUT “GRETTEL” 10 ROUND FOR TIME 3 Clean & Jerks (135/95) 3 Burpees Over Bar

WORKOUT AMRAP x 22 MINUTES 1000/800m Row 50 Alt. Crossbody Mountain Climbers 25 Ring Rows POST WORKOUT STRENGTH 3 SETS 8/8 Feet Elevated DB or KB Goblet Reverse Lunge 12 DBL DB or KB RDL 16 Jumping Air Squats -Rest As Needed b/t Sets-

WORKOUT 4 SETS ON A 4:00 RUNNING CLOCK 400m Run 20 Alt. DB Farmers Lunges (50/35) Max Handstand Push-Ups in Time Remaining… -No Additional Rest b/t Sets- POST WORKOUT SKILL 3 SETS 50′ Bear Crawl 8-12 Piked Wall or Box Shoulder Taps :30 Wall Handstand Hold* *Free Standing HS Hold Optional. -Rest As Needed b/t […]

EXTENDED WARM-UP EMOM x 12 MINUTES MIN 1 – 3 Deadlifts MIN 2 – 4-6 Box Jumps or Step-Ups MIN 3 – :50 EZ Cardio Choice NCFIT BENCHMARK WORKOUT “21 JUMP STREET” 10 ROUNDS FOR TIME 3 Deadlifts (275/185) 6 Bar Facing Up-Downs 12 Box Jump Overs (24/20)

WORKOUT 3 SETS 50 Wall Balls (20/14) 40 Sit-Ups 300/250m Row 20 Pull-ups 10 Overhead Squat (115/75) -Rest 2:00 b/t Sets-

STRENGTH ON A 10:00 RUNNING CLOCK… Build to a 1-Rep Heavy Thruster* *Thruster-Jerk is not an option. NCFIT BENCHMARK WORKOUT “HAYMAKER” 4 SETS ON A 3:30 RUNNING CLOCK… 200m Run 10 Burpees Over the Bar 4 Thrusters (155/105)* -Rest Remaining Time- *Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 […]

WORKOUT EMOM x 24 MINUTES MIN 1 – :45 KB Upright Row (Athlete Choice, Moderate) MIN 2 – :45 KB Static Hold of Choice* MIN 3 – :45 KB Horn Taps KB MIN 4 – :45 Static Hold of Choice* *Static Hold Options: Single Arm KB Front Rack/ OH Hold KB Gun Hold Wall Sit […]