6/10/2022

STRENGTH 3 SETS 10/10 Single Arm Banded Lat Pull Down 10-15 Banded Pull-Apart 7-10 Strict Pull-Ups -Rest As Needed b/t Sets- WORKOUT 5 SETS ON A 4:00 RUNNING CLOCK… 12 Chest to Bar Pull-Ups 18 KB Swings (53/35) 200m Run -Rest Remainder of Time

6/9/2022

STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% NCFIT BENCHMARK WORKOUT “OPEN 18.2” FOR TIME 1-2-3-4-5-6-7-8-9-10 DB Front Squats (50/35) DB Facing Burpees

6/8/2022

WORKOUT 3 SETS 60/48 Cal Row 5 Rope Climbs 40 Sit-Ups 80 Double Unders -Rest 2:00 b/t Sets-

6/7/2022

STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Bench Press* WORKOUT 4 ROUNDS FOR TIME 24 Up-Downs 21 DB Floor Press (50/35) 18 Slam Balls (30/20) 15 Jumping Air Squats

6/6/2022

STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Deadlift* WORKOUT AMRAP x 10 MINUTES 20/15 Cal Bike 3 Deadlifts (315/205)* *Increase Reps by 2 after each full round.

6/3/2022

STRENGTH 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% Back Squat* WORKOUT AMRAP x 13 MINUTES 12 Back Rack Reverse Lunges (115/75)* 400m Run *After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.

6/2/2022

STRENGTH 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% Bench Press* WORKOUT 8 SETS (:20 ON / :10 OFF) MOVT 1 – Cal Bike MOVT 2 – Push Press (95/65) MOVT 3 – Double Unders MOVT 4 – Ring Rows 1 SET = MOVT 1 to MOVT 4. -No Additional Rest b/t Sets-

6/1/2022

STRENGTH 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% Deadlift* WORKOUT FOR TIME* 100 Alt. DB Up-Down Devil’s Clean (50/35) *Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.

5/31/2022

WORKOUT AMRAP x 22 MINUTES 500/400m Row 30 Sit-Ups 20 Alt. Lateral Box Step-Overs (24/20) 100m KB or DB Carry (Athlete Choice, Light-Mod)* *Carry Options: Filly Carry Farmer Carry Front Rack Carry Mixed Grip Carry

5/27/2022

STRENGTH 5-5-5* Tempo Overhead Squats (22X1) *Build up to a Moderate weight. NCFIT BENCHMARK WORKOUT “COOL HAND LUKE” 7 ROUNDS FOR TIME 7 Overhead Squats (115/75) 7 Bar Facing Burpees 7 Toes to Bar/V-ups/Sit-ups 100m Run