9/23/2022

STRENGTH EMOM x 12 MINUTES* 1 High Hang Power Clean + 1 Hang Power Clean WORKOUT EMOM x 16 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – AMRAP of the following*… 7 Hang Power Cleans (115/75)|(75/55) 7 Handstand Push-Ups *Pick up where you left off.

9/22/2022

WORKOUT FOR TIME* 200m DB Farmer Carry (50/35) 160 Alt. DB Farmer Lunges 120 Alt. DB Slides 80 Alt. No Push-Up Renegade Rows *Pick Your Path… Option 1 – Straight Through Or… Option 2 – 4 Rounds of… 50m DB Farmer Carry 40 Alt. DB Farmer Lunges 30 DB Slides 20 Alt. No Push-Up Renegade […]

9/21/2022

STRENGTH 4 SETS* 1 Push Jerk + 1 Split Jerk WORKOUT FOR TIME 4 ROUNDS 5 Push Jerks (155/105) 10 Toes to Bar 50 Double Unders -Rest 2:00- 3 ROUNDS 4 Push Jerks (185/135) 8 Toes to Bar 40 Double Unders -Rest 2:00- 2 ROUNDS 3 Push Jerks (205/145) 6 Toes to Bar 30 Double […]

9/20/2022

STRENGTH 8-6-6* Front Squat NCFIT BENCHMARK WORKOUT “FLATLINE” 7 SETS ON A 2:30 RUNNING CLOCK… 20/15 Cal Row 8 Front Squats (135/95) Max Burpees Over Bar in Time Remaining… -Rest :30 b/t Sets-

9/19/2022

STRENGTH EMOM x 12 MINUTES* 1 High Hang Power Snatch + 1 Hang Power Snatch WORKOUT AMRAP x 16 MINUTES 10 Hang Power Snatch (75/55) 20 Box Jump Overs (24/20) 20 Russian KB Swings (53/35) 10 Chest to Bar Pull-Ups

09/16/2022

STRENGTH 1.) EMOM x 8 MINUTES 1 Hang Muscle Clean + 1 Hang Power Clean* *Start Light and build to Moderate. (Score is Weight) 2.) EMOM x 5 MINUTES 2 Hang Power Cleans* *Start Moderate and build to workout weight. (Score is Weight) WORKOUT AMRAP x 15 MINUTES 1-2-3-and so on… Hang Power Cleans (185/135)|(135/95) […]

09/15/2022

STRENGTH 4 SETS 5 Drop Jerks* -Rest As Needed b/t Sets- *Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press. (Score is Weight) Week 2 of 9   NCFIT BENCHMARK WORKOUT “DEJA VU” EMOM x 20 MINUTES MIN 1 – 8 Up-Down Box Jump Overs (24/20) + Max […]

09/14/2022

WORKOUT FOR TIME 800m Run Immediately Into… 10 ROUNDS 4 Bar Muscle-Ups 6 Alt. Pistols 8 Slam Balls (30/20)|(20/10) Immediately Into… 800m Run (Score is Time)

09/13/2022

STRENGTH 1.) EMOM x 8 MINUTES 1 Hang Muscle Snatch + 1 Hang Power Snatch* *Start Light and build to Moderate. (Score is Weight) 2.) EMOM x 5 MINUTES 2 Hang Power Snatch* *Start Moderate and build to Moderate-Heavy. (Score is Weight) WORKOUT AMRAP x 13 MINUTES 30 Double Unders 10 Deadlifts (95/65)|(65/45) 8 Hang […]

09/12/2022

STRENGTH 10-8-6* Front Squat *Start Light-Moderate and build to Moderate+ WORKOUT EMOM x 18 MINUTES MIN 1 – :45 Cal Bike MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55) MIN 3 – :45 Sit-Ups (Score is Total Reps)

9/9/2022

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean & Jerk WORKOUT AMRAP x 12 MINUTES* 12 Wall Balls (20/14) 36 Double Unders *Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk). Rollin’ into the weekend like…

9/8/2022

WORKOUT EMOM x 28 MINUTES MIN 1 – :45 Cardio Choice MIN 2 – :20/:20 Single Arm Ring Rows MIN 3 – :45 Up-Down Box Crawl Overs (30/24) MIN 4 – :45 DB Slides (Athlete Choice, Moderate)