10/18/2022

STRENGTH
4-2-2*
Front Squat

*Start Heavy and end Heavy+. Goal is to
start and end heavier than last week.

(Score is Weight)

Week 7 of 9
WORKOUT
AMRAP x 8 MINUTES
30 Double Unders
5 Front Squats (155/105)|(115/75)

(Score is Rounds + Reps)

10/17/2022

STRENGTH
EVERY 1:30 x 10 SETS*
2 Snatches

*Start Moderate and build to something
Heavy. Snatch can be either Squat or
Power

(Score is Weight)

Week 7 of 9
WORKOUT
4 SETS
10 Deadlifts (115/75)|(75/55)
8 Hang Power Snatch
6 Shoulder to Overhead
4 Wall Walks

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

10/14/2022

STRENGTH
4 SETS*
1 Clean
+
1 Hang Squat Clean
-Rest As Needed b/t Sets-

*Start Moderate and build to heavy.
Clean can be Power or Squat.

(Score is Weight)

Week 6 of 9
WORKOUT
ON A 15:00 RUNNING CLOCK…
Complete as much of the work as
possible…*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans (115/75)|(75/55)

*Partition as needed. If do not complete
all 225 reps, every rep left at the 15:00 is
added as seconds to your time. Ex:
Complete only 200 reps…score is 15:25.

(Score is Time)

10/13/2022

STRENGTH
4 SETS
10/10 Single Arm DB Bent Over Rows
15-20 DB Floor Press
-Rest As Needed b/t Sets-

(No Measure)
WORKOUT
4 SETS FOR MAX REPS
1:00 – 50′ Shuttle Runs*
1:00 – Box Step-Overs (24/20)
1:00 – Strict Pull-Ups
1:00 – Up-Downs
*Each 50′ intervals counts as 1 Rep. If no
access to 50′ complete a 200m Run.

-No Additional Rest b/t Sets-

(Score is Total Reps)

10/12/2022

STRENGTH
4 SETS*
1 Snatch**
+
1 Hang Squat Snatch
-Rest As Needed b/t Sets-
*Start Moderate and build to heavy.
**Snatch can be Power or Squat.

(Score is Weight)
NCFIT BENCHMARK WORKOUT
“ATLAS”
EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat

*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)

(Score is Weight)

10/11/2022

STRENGTH
4-4-2*
Front Squat
*Start Heavy and end Heavy+

(Score is Weight)

Week 6 of 9
WORKOUT
AMRAP x 15 MINUTES
15/12 Cal Bike
30 Alt. Mountain Climbers
15 Box Jump (24/20)
30 Alt. Bicycle Crunches
(Score is Rounds + Reps)

10/10/2022

STRENGTH
4 SETS*
1 Power Clean
+
2 Split Jerk
*Start Moderate and build to
Moderate-Heavy.

(Score is Weight)
Week 6 of 9

WORKOUT
10 ROUNDS FOR TIME
1 Power Clean & Jerk (225/155)|(155/105)
5 Burpees Over Bar
100m Run

(Score is Time)

10/07/2022

STRENGTH
EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Deep Hang Power Clean
*Start Moderate and build to
Moderate-Heavy. Catch at parallel or
slightly above.

(Score is Weight)

Week 5 of 9

NCFIT BENCHMARK WORKOUT
“THE FIFTH ELEMENT”
5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run

(Score is Time)

10/06/2022

WORKOUT
EMOM x 28 MINUTES
MIN 1 – :45 Max Strict Pull-Ups
MIN 2 – :45 Cardio Choice (Cals)
MIN 3 – :45 Max Toes to Bar
MIN 4 – :45 DBL KB Static Hold (Athlete
Choice, Moderate)*

*Static Hold Options:
Farmer
Overhead
Front Rack
Mixed Grip

(Score is Total Reps of Pull-Ups, Cals, & TTB)

10/05/2022

STRENGTH
6-4-4*
Front Squat

*Start Moderate-Heavy and build to
Heavy. The goal should be to start/end
heavier than last week.

(Score is Weight)

Week 5 of 9
WORKOUT
AMRAP x 10 MINUTES
1 Rope Climb
2 Front Squats (205/145)|(145/100)*
10 Box Jump Overs (24/20)

*Can be taken from the floor or rack.

(Score is Rounds + Reps)