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)
2-3-4-and so on…
Strict Pull-Up
3-4-5-and so on…
Toes to Bar

(Score is Rounds + Reps)

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 DB Shoulder to Overhead (50/35)|(35/20)
MIN 2 – Rest

(Score is Total DB S2OH Reps)

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 Power Snatches
6 Handstand Push-Ups

(Score is Rounds + Reps)

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)

9/7/2022

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch

WORKOUT
1.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Power Snatches with Time
Remaining (75% of 1-Rep Snatch)
-No Additional Rest b/t Sets-

-Rest 2:00 b/t Part 1 & Part 2-

2.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Hang Power Snatches with Time
Remaining…(55% of 1-Rep Snatch)
-No Additional Rest b/t Sets-

9/6/2022

STRENGTH
10-10-8*
Front Squat

WORKOUT
AMRAP x 12 MINUTES
12 Alt. Back Rack Lunges (95/65)
24 Slam Balls (30/20)
12 Alt. Front Rack Lunges
24 Sit-Ups