Category Archives: WOD

STRENGTH ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift NCFIT BENCHMARK WORKOUT “OPEN 13.2” AMRAP x 10 MINUTES 5 Shoulder to Overhead (115/75) 10 Deadlifts 15 Box Jumps (24/20)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Bench Press WORKOUT EMOM x 8 MINUTES MIN 1 – :50 Max Cal Cardio Choice (Row or Bike) MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy) Immediately Into… EMOM x 8 MINUTES MIN 1 – :50 Max Cal Cardio Choice […]

SKILL 3 SETS 20 Banded Lat Push Down 3-5 Kip Swings 2-4 Kipping Pull-Up w/:02 Pause at Top -Rest As Needed b/t Sets- 4 ROUNDS FOR TIME* 4 Strict Pull-Ups 16 Alt. DB Hang Muscle Snatch (35/20) 6 Pull-Ups 24 Sit-Ups 8 Chest to Bar Pull-Ups 48 Double Unders

STRENGTH 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Deadlift* WORKOUT EMOM x 16 MINUTES MIN 1&2 – 35/28 Cal Bike MIN 3 – 7 Sumo Deadlifts (275/185)+ Max Up-Downs to a Target MIN 4 – Rest

STRENGTH 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Back Squat* WORKOUT 5 SETS* AMRAP x 3 MINUTES 12 DB Goblet Squats (50/35) 8 Alt. DB Goblet Lunges 100m Run -Rest 1:00 b/t Sets- *Pick-up where you left off

EXTENDED WARM-UP 3 SETS 5 TNG Power Snatches 1 Round of Gymnastic Complex** **1 Rep of Complex=2 Hips to Rig+1 Bar Muscle-Up NCFIT BENCHMARK WORKOUT “OPEN 19.4” 3 ROUNDS FOR TIME 10 Power Snatches (95/65) 12 Bar Facing Burpees -Rest 3:00- 3 ROUNDS FOR TIME 10 Bar Muscle-Ups 12 Bar Facing Burpees

STRENGTH 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Bench Press WORKOUT AMRAP x 16 MINUTES 10/10 Single Arm DB Deficit Push-Up 20 Box Jumps (24/20) 30 Slam Balls (30/20)

WORKOUT 3 SETS AMRAP x 7 MINUTES** 14 Box Jump Overs (24/20) 7 Ring Dips 14 Single DB Alt. Overhead Lunges (50/35)* 7 Hand Release Push-Ups *Switch hand holding DB as needed. -Rest 1:30 b/t Sets- **Pick up where you left off in each AMRAP.

STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Back Squat* WORKOUT EMOM x 15 MINUTES MIN 1 – 5 Front Squats (Athlete Choice, Heavy)* MIN 2 – 25 Slam Balls (30/20) MIN 3 – :45 Max Sit-Ups *Option to build or use the same weight for all sets. Bar can come from floor […]

STRENGTH ON A 12:00 RUNNING CLOCK… Build to a Moderate 3-Rep Ground to Overhead* *Start Light and Build to Moderate. Goal is perfect mechanics. NCFIT BENCHMARK WORKOUT “OPEN 20.1” 10 ROUNDS FOR TIME 8 Ground to Overhead (95/65) 10 Bar Facing Burpees

STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Bench Press* WORKOUT 6 SETS ON A 2:00 RUNNING CLOCK… 20/15 Cal Bike Max Strict Pull-Ups in Time Remaining… -Rest 1:00 b/t Sets-

STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Deadlift* WORKOUT AMRAP x 10 MINUTES 2 Library TNG Deadlifts (Athlete Choice, Heavy) 8 Russian KB Swings (70/53) 32 Double Unders