10/14/2022

STRENGTH 4 SETS* 1 Clean + 1 Hang Squat Clean -Rest As Needed b/t Sets- *Start Moderate and build to heavy. Clean can be Power or Squat. (Score is Weight) Week 6 of 9 WORKOUT ON A 15:00 RUNNING CLOCK… Complete as much of the work as possible…* 150 Wall Balls (20/14)|(14/10) 75 Hang Power […]

10/13/2022

STRENGTH 4 SETS 10/10 Single Arm DB Bent Over Rows 15-20 DB Floor Press -Rest As Needed b/t Sets- (No Measure) WORKOUT 4 SETS FOR MAX REPS 1:00 – 50′ Shuttle Runs* 1:00 – Box Step-Overs (24/20) 1:00 – Strict Pull-Ups 1:00 – Up-Downs *Each 50′ intervals counts as 1 Rep. If no access to […]

10/12/2022

STRENGTH 4 SETS* 1 Snatch** + 1 Hang Squat Snatch -Rest As Needed b/t Sets- *Start Moderate and build to heavy. **Snatch can be Power or Squat. (Score is Weight) NCFIT BENCHMARK WORKOUT “ATLAS” EMOM x 20 MINUTES* 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat *Option 1: (135/95)|(95/65) Option 2: […]

10/11/2022

STRENGTH 4-4-2* Front Squat *Start Heavy and end Heavy+ (Score is Weight) Week 6 of 9 WORKOUT AMRAP x 15 MINUTES 15/12 Cal Bike 30 Alt. Mountain Climbers 15 Box Jump (24/20) 30 Alt. Bicycle Crunches (Score is Rounds + Reps)

10/10/2022

STRENGTH 4 SETS* 1 Power Clean + 2 Split Jerk *Start Moderate and build to Moderate-Heavy. (Score is Weight) Week 6 of 9 WORKOUT 10 ROUNDS FOR TIME 1 Power Clean & Jerk (225/155)|(155/105) 5 Burpees Over Bar 100m Run (Score is Time)

10/07/2022

STRENGTH EVERY 1:30 x 7 SETS* 1 Power Clean + 1 Deep Hang Power Clean *Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above. (Score is Weight) Week 5 of 9 NCFIT BENCHMARK WORKOUT “THE FIFTH ELEMENT” 5 ROUNDS FOR TIME 50 Double Unders 10 Deadlifts (135/95)|(95/65) 5 Hang Squat Clean & […]

10/06/2022

WORKOUT EMOM x 28 MINUTES MIN 1 – :45 Max Strict Pull-Ups MIN 2 – :45 Cardio Choice (Cals) MIN 3 – :45 Max Toes to Bar MIN 4 – :45 DBL KB Static Hold (Athlete Choice, Moderate)* *Static Hold Options: Farmer Overhead Front Rack Mixed Grip (Score is Total Reps of Pull-Ups, Cals, & […]

10/05/2022

STRENGTH 6-4-4* Front Squat *Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week. (Score is Weight) Week 5 of 9 WORKOUT AMRAP x 10 MINUTES 1 Rope Climb 2 Front Squats (205/145)|(145/100)* 10 Box Jump Overs (24/20) *Can be taken from the floor or rack. (Score is Rounds […]

10/04/2022

STRENGTH EVERY 1:30 x 7 SETS* 1 Power Snatch + 1 Deep Hang Power Snatch *Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above. (Score is Weight) Week 5 of 9 WORKOUT 4 ROUNDS FOR TIME 15/12 Cal Row 7 Power Snatches (115/75)|(75/55) -Rest 2:00- 4 ROUNDS FOR TIME 15 Up-Downs Over […]

10/03/2022

STRENGTH 2-2-2-2-2 Split Jerk* *Start Moderate-Heavy and build to Heavy. (Score is Weight) Week 5 of 9 WORKOUT AMRAP x 15 MINUTES 5 Renegade Rows (50/35)|(35/20)* 10/8 Cal Bike 20 Slam Balls (30/20)|(20/10) 40 Alt. Crossbody Mountain Climbers *1 Rep= Push-Up + Row (R) + Row (L). (Score is Rounds + Reps)

09/30/2022

STRENGTH 4 SETS* 2 Pausing Snatch Deadlifts** + 1 Snatch Pull -Rest As Needed b/t Sets- (Score is Weight) Week 4 of 9   NCFIT BENCHMARK WORKOUT “DOUBLE DOWN” 4 ROUNDS FOR TIME* 22 Toes to Bar 11 Overhead Squats (165/115)|(125/85) *Each time you break during a set of 22 T2B (no penalty when finishing […]

09/29/2022

WORKOUT ON A 25:00 RUNNING CLOCK… 100/75 Cal Bike Immediately Into… AMRAP in Remaining Time Of… 6 Strict Pull-Ups 12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20) 18 Alt. No Push-Up Renegade Rows 32 Double Unders (Score is Rounds + Reps)