3/15/2022

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk NCFIT BENCHMARK WORKOUT “ELIZA-PLUS” FOR TIME 27-21-15-9 Power Clean (135/95) Ring Dip or HR Push-up

3/14/2022

STRENGTH 8-8-8 Tempo Back Squat (32X1) WORKOUT 4 SETS FOR TIME* 40 Double Unders 40 ‘Unbroken’ Wall Balls (20/14)|(14/10)** -Rest 1:30 b/t Sets- *Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set. **Option to use a Heavier Ball.

3/11/2022

Open 22.3! Don’t forget to wear your Compound gear! Regular class schedule for most classes. 5:45 pm briefing on 22.3 First heat will start at 6:00

3/10/2022

WORKOUT EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Russian Kettlebell Swings (Athlete Choice) + 4 Up-Downs MIN 2 — Row or Bike, Moderate Effort

3/9/2022

WORKOUT EMOM x 20 MINUTES* MIN 1 – 50 Double Unders MIN 2 – 15 Toes to Bar MIN 3 – Max DB Renegade Rows (50/35) MIN 4 – Rest POST WORKOUT STRENGTH 3 SETS FOR QUALITY 12-15 Incline DB Bench Press (Athlete Choice, Heavy) Immediately Into… 1:30 Push-Up Plank -Rest 1:30 b/t Sets-

3/8/2022

STRENGTH 4 SETS* 2 Reps of the Complex… 1 Clean Pull + 1 Power Clean WORKOUT 3 ROUNDS FOR TIME 400m Run 10 Hang Power Clean (95/65) 30 Sit-Ups 10 Hang Squat Clean 10 Box Jumps (30/24)

3/7/2022

STRENGTH 5×2 Push Jerk WORKOUT ON A 15:00 RUNNING CLOCK… 50 Push Jerks (155/105)* 100 Up Downs Over Bar* Max Meters Row in time remaining… *Partition the Push Jerks & Up/Downs in any reps or order to complete all 150 reps

3/4/2022

Open 22.2 Friday Night Lights “Punny” Shirt Night. Briefing 5:45 First Heat 6:00

3/3/2022

WORKOUT EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Med Ball Front Squats + 4 MB Ground to Overhead (20/14) MIN 2 – Row/Bike, Mod effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 – AMRAP of 4 MB Sit-ups + 4 MB Russian Twists* MIN 2 – Row/Bike, Mod effort L+R=1 Rep

3/2/2022

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 5-Rep Power Clean NCFIT BENCHMARK WORKOUT “SUPERSONIC” 20 ROUNDS FOR TIME 1 Power Clean (205/145) 2 Box Jump Overs (24/20) 3 Chest to Bar Pull-Ups

3/1/2022

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Press WORKOUT FOR TIME 12-9-6-18-15-12 Shoulder To Overhead (115/75) 24-18-12-36-30-24 Slam Balls (30/20)

2/28/2022

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 5-Rep Back Squat WORKOUT AMRAP x 12 MINUTES 10 Wall Balls (20/14) 8 Up-Downs to Target* 10 Wall Balls 8 Hand Release Push-Ups *Target 6′ above standing reach.