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)
08/31/2022
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)
08/30/2022
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 PLUS AMANDA”
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
(Score is Time)
NOTE: Last Seen 3/25/2022
08/29/2022
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)
8/26/2022
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
Schedule Update!!!
Beginning Tuesday, September 6, 2022 – the 9:00am class held Monday-Friday will have a new start time of 9:30am!
If you have any questions/concerns, please feel free to reach out and ask!
We thank you for your continued support!!! 💪
8/25/2022
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-
8/24/2022
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 Sets-
8/23/2022
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)
8/22/2022
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-
