The Workout of the Day
STRENGTH ON AN 16:00 RUNNING CLOCK… Build to a 5-Rep Heavy Power Clean* *Reps should be unbroken. WORKOUT 1.) AMRAP x 10 MINUTES 10 Slam Balls (30/20) 3 Hang Power Cleans (155/105) 100m Run 3 Hang Power Cleans -Rest 2:00 b/t Part 1 & Part 2- 2.) FOR TIME 40 Slam Balls 12 Hang Power […]
STRENGTH ON AN 18:00 RUNNING CLOCK… Build to a 5-Rep Heavy Back Squat NCFIT BENCHMARK WORKOUT “THIGHNEL RICHIE” ON A 12:00 RUNNING CLOCK… 5 ROUNDS 10 Burpees to a Target 20 Wall Balls (20/14) then… Max Cal Bike with remaining time
STRENGTH 3-4 SETS 10/10 Single Arm DB Incline Bench Press* 15/15 Single Arm Banded Lat Push-Downs. 20 Alt. DB Slides WORKOUT AMRAP x 15 MINUTES* 1 No Push-Up DB Renegade Rows (50/35) 2 Box Jump Overs (20) 4 DB Goblet Lunges 12 Tuck-Ups** *No Push-Up Renegade Rows increase by 1 Rep, Box Jump Overs increase […]
9:00 Class only today
WORKOUT EMOM x 20 MINUTES MIN 1&2 – Max Cal Row MIN 3&4 – Max Cal Bike MIN 5 – Max Ring Rows Goal Row: 35/30 Cals Goal Bike: 25/20 Cals Goal Ring Row: 15-20 POST WORKOUT STRENGTH EMOM x 12 MINUTES* MIN 1 – :45 DB Skull Crushers MIN 2 – :45 DB Floor […]
STRENGTH 4 SETS 8/8 Slow DB Goblet Bulgarian Split Squats 8/8 SA Tempo Supported DB Row (3011)* -Rest 1:30-2:00 b/t Sets- WORKOUT 5 ROUNDS FOR TIME* 15 Box Jump Overs (24/20) 20 Alt. DB Suitcase Lunges (50/35) *Every 1:30 including 0:00 complete 15 Sit-Ups.
STRENGTH EMOM x 6 MINUTES* 2 Hang Power Clean + 1 Power Clean -Rest 1:00- EMOM x 6 MINUTES* 3-5 Shoulder To Overhead WORKOUT AMRAP x 15 MINUTES 10 Bar Facing Burpees 8 Deadlifts* 6 Hang Power Cleans 4 Shoulder to Overhead *Increase weight every 3 rounds… Rounds 1, 2, 3 – (95/65) Rounds 4, […]
STRENGTH 5-5-5-5* Back Squat WORKOUT FOR TIME 800m Run -Rest 2:00- 75 Wall Balls (20/14) -Rest 2:00- 30 Back Squats (135/95)
Merry Christmas!
9:00 a.m. class only today!
STRENGTH 3-4 SETS 10 Wide Grip Bench Press 15-20 Slow Dante Rows -Rest As Needed b/t Sets- WORKOUT AMRAP x 7 MINUTES 24 Crossbody Mountain Climbers 12 Tuck-Ups 12 Push-Ups -Rest 1:00- AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 10 Tuck-Ups 10 Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 16 Crossbody Mountain Climbers 8 […]
STRENGTH ON A 12:00 RUNNING CLOCK… Perform 4 Sets of Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *Set 1 – Moderate-Light Set 2 – Moderate Set 3&4 – Moderate+ WORKOUT EVERY 6:00 x 4 SETS 20/15 Cal Row 50 Double Unders 7 Hang Squat Cleans (135/95) 50 Double Unders […]