The Workout of the Day
STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Deadlift* *Based off of 90% of Heavy 1-Rep NCFIT BENCHMARK WORKOUT “CHRISTINE” 3 ROUNDS FOR TIME 500/400m Row 12 Deadlifts (Bodyweight)* 21 Box Jumps (24/20) *BW DL should be considered relatively light and done unbroken.
WORKOUT 4 SETS ON A 5:30 RUNNING CLOCK… 10 No Push-Up Renegade Row (50/35) 15 DB Push Press 50m DB Farmer Carry 5 Rope Climbs -Rest Remainder of Time- FINISHER 6 SETS :30 Max Alt. V-Ups :30 Tall Plank Hold
STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Back Squat* *Based off of 90% of Heavy 1-Rep WORKOUT AMRAP x 15 MINUTES* 5 Pull-Ups 10 Push-Ups 15 Air Squats *After every Two Rounds, complete a 200m Run.
STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Bench Press* *Based off of 90% of Heavy 1-Rep WORKOUT AMRAP x 6 MINUTES 10 Alt. Front Rack Reverse Lunges (95/65) 8/6 Cal Bike 6 Up-Downs -Rest 1:30- AMRAP x 6 MINUTES 10 Bar Facing Up-Downs 8/6 Cal Bike 6 Alt. Front Rack Reverse Lunges […]
STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Deadlift* *Based off of 90% of Heavy 1-Rep WORKOUT FOR TIME 35/28 Cal Bike Into… 3 ROUNDS 30 Box Jump Overs (24/20) 10 Deadlifts (255/175) Into… 35/28 Cal Bike
STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Bench Press* *Based off of 90% of Heavy 1-Rep WORKOUT EMOM x 16 MINUTES MIN 1&2 – AMRAP of Triplet* MIN 3 – Max Strict Ring Dips MIN 4 – Rest *1 Round of Triplet is… 6 Hand Release Push-Ups 12 Up-Downs 24 Alt. Russian […]
STRENGTH EVERY 1:30 x 5 SETS* 1 Hang Power Snatch + 1 Power Snatch WORKOUT 1.) AMRAP x 8 MINUTES 3 Power Snatches (135/95) 6 Alt. Back Rack Lunges 9 Toes to Bar -Rest 2:00 b/t Part 1 & Part 2- 2.) FOR TIME 6-9-12-9-6 Power Snatches (95/65) Alt. Back Rack Lunges Toes to Bar
STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Back Squat* *Based off of 90% of Heavy 1-Rep NCFIT BENCHMARK WORKOUT “PUNCH OUT” FOR TIME 800m Run 30 Thrusters (115/75) 30 Lateral Burpees Over Bar
SKILL ON A 10:00 RUNNING CLOCK… Practice Rope Climbs* WORKOUT AMRAP x 18 MINUTES 60 Double Unders 40 Sit-Ups* 20 Slam Balls (30/20) 5 Rope Climbs
STRENGTH 1×5 @65% 1×5 @75% 1×5 @85% Back Squat* *Based off of 90% of Heavy 1-Rep WORKOUT AMRAP x 16 MINUTES 50 Air Squats 400m Run 25 Burpees To Target* 200m Run
WORKOUT ON A 12:00 RUNNING CLOCK… 90/72 Cal Row 40 Hand Release Push-Ups 6 Rope Climbs Max Toes to Bar in Time Remaining… -Rest 2:00- ON A 6:00 RUNNING CLOCK… 45/36 Cal Row 20 Hand Release Push-Ups 3 Rope Climbs Max Toes to Bar in Time Remaining…
STRENGTH 1×5 @65% 1×5 @75% 1×5 @85% Deadlift* *Based off of 90% of Heavy 1-Rep WORKOUT FOR TIME 27-21-18 Box Jumps (30/24) 18-15-9 Handstand Push-Ups 9-6-3 Deadlifts (315/205)