The Workout of the Day
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*
STRENGTH 2-2-2-2* Clean & Jerk *Start Light and build to Moderate. Option to Power or Squat Clean. This is a Deload Week. (Score is Weight) Week 8 of 9 NCFIT BENCHMARK WORKOUT “CLOUDKICKER” 4 ROUNDS FOR TIME 7 Unbroken Bear Complex* (115/75)|(75/55) 400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat […]
WORKOUT AMRAP x 18 MINUTES 40 Double Unders 20 Alt. V-Ups 10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20) *Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up. (Score is Rounds + Reps)
STRENGTH EVERY 1:30 x 10 SETS* 2 Clean & Jerk *Start Moderate and build to something Heavy. Clean can be either Squat or Power. (Score is Weight) Week 7 of 9 NCFIT BENCHMARK WORKOUT “CALIFORNIA DREAMIN” 20 ROUNDS FOR TIME 1 Power Clean & Jerk (185/135)|(135/95) 2 Burpees Over Bar 3 Toes to Bar (Score […]
WORKOUT 4 SETS ON A 6:00 RUNNING CLOCK… 100m KB Farmer Carry (Athlete Choice, Heavy) 20 Alt. Pistols 30 Box Jumps (24/20) Max Cal Bike in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Cals)
NCFIT BENCHMARK WORKOUT “DEVIL IN THE DETAILS” FOR TIME* 36 Ring Muscle-Ups 60 Alt. DB Devil’s Press (50/35)|(35/20) *Partition any way needed. (Score is Time)
STRENGTH 4-2-2* Front Squat *Start Heavy and end Heavy+. Goal is to start and end heavier than last week. (Score is Weight) Week 7 of 9 WORKOUT AMRAP x 8 MINUTES 30 Double Unders 5 Front Squats (155/105)|(115/75) (Score is Rounds + Reps)
STRENGTH EVERY 1:30 x 10 SETS* 2 Snatches *Start Moderate and build to something Heavy. Snatch can be either Squat or Power (Score is Weight) Week 7 of 9 WORKOUT 4 SETS 10 Deadlifts (115/75)|(75/55) 8 Hang Power Snatch 6 Shoulder to Overhead 4 Wall Walks -Rest 1:00 b/t Sets- (Score is Slowest Set)