Category Archives: WOD

PARTNER WORKOUT: For time: 70/100 calorie row 200-m sandbag/odd object carry 70/100 calorie row 30 KB Turkish get-ups (35/53 lb) 70/100 calorie row 100 synchro air squats (Score is time)

WORKOUT Benchmark- “DIANE” For time: 21-15-9: Deadlifts (155/225 lb) Handstand push-ups (Score is time) POST-WORKOUT STRENGTH Build to a heavy 5-rep deadlift (Score is weight)

PRE-WORKOUT SKILL WORK Every 1:30 x 6 sets: 6 DB thrusters (Score is weight) WORKOUT AMRAP 12: 400-m run 8 DB squats (35/50 lb) 30 double-unders (Score is rounds + reps)

WORKOUT Every 2:00 for 3 sets: 1 bench press Every 2:00 for 3 sets: 3 bench presses Every 2:00 for 3 sets: 5 bench presses (Score is weight) POST-WORKOUT LIFT On an 8:00 clock: 8 barbell bent over rows – Build to a heavy set.

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean & Jerk (Score is Weight) Week 9 of 9 WORKOUT EMOM x 10 MINUTES 1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20) -Rest with Time Remaining- (Score is Weight)

WORKOUT 5 SETS ON A 4:00 RUNNING CLOCK… 35/30 Cal Row 15 Hand Release Push-Ups 15 Ring Rows -Rest with Time Remaining- (Score is Slowest Set)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Front Squat (Score is Weight) Week 9 of 9 WORKOUT AMRAP x 8 MINUTES 24 Wall Balls (20/14)|(14/10) 12 Toes to Bar (Score is Rounds + Reps)

WORKOUT FOR TIME 800m Run 100 Double Unders 30 DB Farmer Lunges (50/35)|(35/20) 15 DB Renegade Rows* 400m Run 75 Double Unders 20 DB Farmer Lunges 10 DB Renegade Rows 200m Run 50 Double Unders 10 DB Farmer Lunges 5 DB Renegade Rows *1 Rep= Push-Up + Row (R) + Row (L) (Score is Time)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch (Score is Weight) Week 9 of 9* NCFIT BENCHMARK WORKOUT “WITCH PLEASE” 13 ROUNDS FOR TIME 2 Hang Squat Snatch (135/95)|(95/65) 4 Burpees Over Bar 6 Pull-Ups (Score is Time)

STRENGTH 2-2-2-2* Snatch *Start Light and build to Moderate. Option to Power or Squat Snatch. This is a Deload Week. (Score is Weight) Week 8 of 9 WORKOUT 6 SETS ON A 2:00 RUNNING CLOCK… 18 Alt. DB Hang Power Snatch (50/35)|(35/20) 12 Sit-Ups Max Plank Hold in Time Remaining… -Rest :30 b/t Sets- (Score […]

STRENGTH 5-5-5-5* Front Squat *Start Light and build to Moderate. This is a Deload Week. (Score is Weight) Week 8 of 9 WORKOUT AMRAP x 15 MINUTES 10 Pull-Ups 5 Front Rack Lunge-Lunge-Squat (95/65)|(65/45)* 10 Chest to Bars 5 Burpee Box Crawl Overs *1 Rep= Lunge (R) + Lunge (L) + Front Squat. (Score is […]

WORKOUT EMOM x 25 MINUTES MIN 1 – :45 Cardio Choice MIN 2 – :45 Russian KB Swings (Athlete Choice, Heavy) MIN 3 – :45 Alt. KB Heel Taps MIN 4 – :45 Wall Walks MIN 5 – :45 DBL KB Hold*