4/29/2021

SKILL EMOM x 8 MINUTES MIN 1 – 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar MIN 2 – :40 Slow Inch Worms w/ Push-Up WORKOUT 3 ROUNDS FOR TIME 25 Burpees 15 Pull-Up + Toes to Bar

4/28/2021

WORKOUT EVERY 5:00 x 5 SETS* 20 Russian KB Swings (70/53) 20 Alt. Goblet Reverse Lunges 30/25 Cal Bike *Rest remaining time before next set

4/27/2021

STRENGTH ON A 15:00 RUNNING CLOCK… Builld to a Moderate-Heavy Complex 1 Front Squat + 1 Thruster + 1 Push Press WORKOUT FOR TIME 120 Double Unders 40 Thrusters (75/55) 500/400m Row 40 Thrusters 120 Double Unders -Time Cap 10:00-

4/26/2021

WORKOUT AMRAP x 12 MINUTES 12 Sumo Deadlift High Pull (95/65) 12 Strict Ring or Box Dips 100m Run* *Run increases by 100m each round. 100m, 200m, 300m etc… POST-WORKOUT STRENGTH 4 SETS FOR QUALITY 12/12 Single Leg DB Glute Bridge (Athlete Choice) 12 Barbell Bent Over Row (Athlete Choice) 12 Barbell Rollouts

4/23/2021

EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 – :45 Row-Bike-Run (EZ) MIN 2 – Handstand Option Option 1: 3-5 Negative HSPU Option 2: 1/1 Pike Walk Option 3: 7-10 Pike Push-Ups Option 3: :30 HS Hold WORKOUT FOR TIME 100 Double Unders Immediately Into… 25-20-15-10-5 Handstand Push-Ups 10-20-30-40-50 Sit-Ups Immediately Into… 100 Double Unders

4/22/2021

WORKOUT 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB Floor Press (50/35) 8 Strict Pull-Ups 6 Sumo Deadlifts -Rest 2:00 b/t Sets- FINISHER FOR TIME 100 Single DB Glute Bridges*

4/21/2021

NCFIT BENCHMARK WORKOUT “AVA” AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65)

4/20/2021

SKILL ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups WORKOUT FOR TIME 72/58 Cal Bike (7:00 max) 48 Toes to Bar 24 Renegade Row (50/35)) 12 Burpee Bar Muscle-Ups

4/19/2021

STRENGTH 4 SETS 12/12 DB Suitcase Bulgarian Split Squats* *All performed at Moderate weight WORKOUT AMRAP x 14 MINUTES 15 Wall Balls (20/14) 10 Hang Power Clean (115/75) 5/5 Front Rack Lunge* *Perform all 5 reps on the Left side then 5 reps on the Right side

4/16/2021

32 Hokies 7 Rounds 4 Squat Clean & Jerks (135/95) 16 Deadlifts (135/95) 32 Double Unders

4/15/2021

WORKOUT 5 ROUNDS FOR TIME 400m Run 20 Slam Balls (30/20)|(20/10) 20 Slam Ball Walking Lunges* *Slam Ball held in a bear hug.

4/14/2021

STRENGTH 3 SETS FOR QUALITY 10 Bench Press (Athlete Choice, Mod-Heavy) 10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate) -Rest as Needed b/t Sets- WORKOUT AMRAP x 12 MINUTES* 2-4-6-8-10-etc… Up-Down Box Jumps (30/24) *Perform 2 Wall Walks after each full Set