The Workout of the Day
WORKOUT AMRAP x 16 MINUTES 1:00 Cardio Choice 8/8 KB/DB Snatch (Athlete Choice, Moderate) 100m OH Walk* 20 Alt. KB/DB Horn Taps *Switch Arms at 50m. POST WORKOUT STRENGTH 3 SETS 10/10 KB Goblet Split Squats* -Immediately Into- 12 Tempo KB RDL @ 30X1 *On 10th rep of each leg, hold bottom of Split Squat […]
STRENGTH ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep TNG Power Clean NCFIT BENCHMARK WORKOUT “THE HILLS HAVE THIGHS” EMOM x 24 MINUTES MIN 1 – Complete 1 Round* MIN 2 – Max Cal Bike MIN 3 – Rest *1 Round: 1 Power Clean (100% of 3-Rep Power Clean) 4 Box Jumps (24/20) […]
STRENGTH EMOM x 8 MINUTES MIN 1 – :40 Wall/Box Hollow Body Hold MIN 2 – Complete one of the below options… Option 1: 3-5 Deficit Handstand Push-Ups Or… Option 2: 3-5 Handstand Negatives Or… Option 3: 3-5 Slow DB Strict Press (:03 Lower) WORKOUT FOR TIME 50 Burpees Immediately Into… 8 ROUNDS 5 Handstand […]
WORKOUT AMRAP x 12 MINUTES 12 Chest to Bar Pull-Ups 36 Double Unders 100m Run -Rest 2:00- AMRAP x 6 MINUTES 6 Pull-Ups 18 Double Unders 50m Run
SKILL EMOM x 6 MINUTES Practice one of below Pulling Options… Option 1: 2 Hips to Bar + 1 Bar Muscle-Up Or… Option 2: 2 Dynamic Kip Swing + 1 Pull-Up Or… Option 3: 3 Simulated Kip Swing or 3 Jumping Pull-Ups WORKOUT 3 SETS AMRAP x 6 MINUTES* 3 Bar Muscle-Ups 9 Hand Release […]
EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK… Build up to Workout Weights for Shoulder to Overhead* *Barbell comes from floor. WORKOUT FOR TIME* 10-9-8-7-6 Shoulder to Overhead (135/95) Up-Downs Over Bar Immediately Into… 5-4-3-2-1 Shoulder to Overhead (185/135) Up-Downs Over Bar *After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, […]
WORKOUT FOR TIME* 200 Russian KB Swings (70/53)|(53/35) 150 Sit-Ups 100/80 Cal Bike 15 Rope Climbs *Partition as needed to complete all reps.
STRENGTH EVERY 1:30 x 6 SETS* 1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch WORKOUT AMRAP x 15 MINUTES 1 Power Snatches (155/105)* 15 Box Jumps (24/20) 100m Run *Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).
STRENGTH 10-8-6 Tempo Wide Grip Bench Press @30X1* *Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set complete Max Reps of Diamond Push-Ups. WORKOUT 6 SETS ON A 3:00 RUNNING CLOCK… 30/24 Cal Row Max Reps in the Remaining Time… ODD ROUNDS: Burpees EVEN ROUNDS: Pull-Ups […]
EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 – 3 Thrusters* MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip Swing + 1 Hips to Rings + 1 Kipping Ring Muscle-Up Or… Option 2… 1 Kip Swing + 1 Big Kip Swing + 1-2 Jumping Chest to Bar Pull-Ups NCFIT […]
WORKOUT 5 SETS ON A 3:00 RUNNING CLOCK… 15/12 Cal Row* 20 Alt. Single Arm Russian KB Swing (35/26) Max Alt. V-Ups in Time Remaining… -No Extra Rest b/t Sets- *Increase Row by 5/4 Cals each Set. COOL DOWN 2 ROUNDS FOR RECOVERY 1:00 EZ Row 12 Slow Arm Haulers 10 Alt. Bird Dogs 8/8 […]
NCFIT BENCHMARK WORKOUT “CINDY-RELLA” AMRAP x 6 MINUTES 3 Strict Pull-Ups 6 Feet Elevated Plate Push-Ups 9 Plate Front Squats (Athlete Choice) -Rest 1:30- AMRAP x 7 MINUTES 4 Chest to Bar Pull-Ups 8 Hand Release Push-Ups 12 Jumping Air Squats -Rest 1:30- AMRAP x 8 MINUTES 5 Pull-Ups 10 Push-Ups 15 Air Squats