Category Archives: WOD

STRENGTH 10-8-6-10-8-6* Power Clean NCFIT BENCHMARK WORKOUT “THE FELLOWSHIP OF THE CLEAN” FOR TIME 21-18-15-12-9 Hang Power Cleans (135/95) Bar Facing Burpees

STRENGTH 10-8-6-10-8-6* Back Squat WORKOUT AMRAP x 15 MINUTES 4 Back Squats (135/95)* 8 Wall Balls (20/14) 12 Lunges 200m Run *Bar must come from floor.

STRENGTH 3 SETS 5-7 Strict Pull-Ups* 10/10 Slow Single Arm Banded Dante Rows 8/8 Single Arm DB or KB High Pull *Strict Chest to Bar optional. -Rest 1:30 b/t Sets- WORKOUT 6 SETS 10 Pull-Ups 12 Box Jump Overs (24/20) 15/12 Cal Bike -Rest 1:30 b/t Sets- -Hard Cap 20:00-

STRENGTH 10-8-6-10-8-6* Push Press WORKOUT AMRAP x 13 MINUTES 20 Slam Balls (30/20) 15 Up-Downs 10 Strict Press (75/55) 5 Burpees

STRENGTH 10-8-6-10-8-6* Deadlift WORKOUT 10 ROUNDS FOR TIME 15 Sit-Ups 100m Run 1 Deadlift (Athlete Choice, AHAP)

STRENGTH 10-8-6-10-8-6* Back Squat WORKOUT 5 ROUNDS FOR TIME 6 Back Squats (155/105) 200m Run

STRENGTH 10-8-6-10-8-6* Deadlift NCFIT BENCHMARK WORKOUT “QUANTUM LEAP” FOR TIME 10 Deadlifts (185/135) 10 Jumping Lunges 15/12 Cal Bike 20 Deadlifts (155/105) 20 Jumping Lunges 25/20 Cal Bike 40 Deadlifts (115/75) 40 Jumping Lunges 50/40 Cal Bike

WORKOUT 3-4 SETS FOR QUALITY 3 Wall Walks 12 DB Arnold Press (Athlete Choice, Moderate) 10/10 Single Arm Ring Rows 15-20 Slow Banded Overhead Tricep Extensions 50′ Slow Bear Crawl 50′ Slow Reverse Bear Crawl :30/:30 Single Arm Plank* -Rest 1:00 b/t Sets- *Complete all :30 on one side. Switch sides after each full round.

STRENGTH 10-8-6-10-8-6* Power Clean WORKOUT 2 SETS ON A 7:00 RUNNING CLOCK… 200m KB or DB Farmer Carry (Athlete Choice, Heavy)* With time remaining complete AMRAP… 5 Power Cleans (135/95) 10 Pull-Ups 15 Sit-Ups -Rest 3:00 b/t Sets-

STRENGTH 10-8-6-10-8-6* Push Press WORKOUT AMRAP x 14 MINUTES 7 Left Single Arm DB Cluster (50/35)* 14 Box Jump Overs (24/20) 7 Right Single Arm DB Cluster 42 Double Unders *1 Cluster = 1 DB Squat Clean into Thruster

STRENGTH ON AN 18:00 RUNNING CLOCK… Build to a 5-Rep Heavy Deadlift WORKOUT AMRAP x 6 MINUTES 4 Deadlifts (225/155) 6 Alt. V-Ups** 8 Hand Release Push-Ups -Rest 1:00- AMRAP x 6 MINUTES* 4 Deadlifts 6 Alt. V-Ups** 8 Hand Release Push-Ups

STRENGTH ON AN 16:00 RUNNING CLOCK… Build to a 5-Rep Heavy Push Press NCFIT BENCHMARK WORKOUT “FURY ROAD” 10 ROUNDS FOR TIME 5 Shoulder to Overhead (135/95) 7 Pull-Ups 30 Double Unders