The Workout of the Day
EXTENDED WARM-UP EMOM x 10 MINUTES Min 1 – :40 Pistol Squat Practice Min 2 – 2-4 Reps of Bar Muscle-Up Practice WORKOUT 5 SETS ON A 3:00 RUNNING CLOCK… 8 Bar Muscle-Ups 16 Alt. Pistols or 30 Air Squats Max Cal Bike in Time Remaining… -Rest 1:00 b/t Sets-
NCFIT BENCHMARK WORKOUT “AVA” AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65) FINISHER 3 SETS FOR QUALITY 1:00 Hollow Hold Immediately Into… 1:00 Superman Hold -Rest 1:00 b/t Sets-
STRENGTH 4 SETS 8-12 Reps DB Bench Press 20 Seated Banded Rows WORKOUT FOR TIME 2-4-6-8-10-8-6-4-2* Burpee Box Jump Overs (30/24)** *50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way. **Option for ‘Crawl Over’
STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean and Jerk WORKOUT AMRAP x 13 MINUTES 40 Double Unders* 30 Wall Balls (20/14) 20 Toes to Bar
STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch WORKOUT 3 ROUNDS FOR TIME 500/400m Row 6 Power Snatches (135/95) 12 Alt. Back Rack Lunges
STRENGTH 3×3* Squat Clean NCFIT BENCHMARK WORKOUT “CLOUDKICKER” 4 ROUNDS FOR TIME 7 Unbroken Bear Complex* (115/75) 400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press
SKILL ON A 8:00 RUNNING CLOCK… Practice Strict Ring Muscle-Ups WORKOUT 3-4 SETS FOR QUALITY 10-12 Strict Ring Dips or Bar Dips 20 Wtd. Sit-Ups (Athlete Choice) 12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups 1:00 Plank -Rest 1:30 b/t Sets-
STRENGTH 3×3* Squat Snatch WORKOUT EVERY 3:30 x 4 SETS 500/400m Row 10 Hang Squat Snatch (95/65)* -Rest Remaining Time- *Option for heavier weight at (115/75)
WORKOUT EMOM x 21 MINUTES MIN 1 – 5 TNG Deadlifts (AHAP) MIN 2 – 15 Burpees MIN 3 – Max Rope Climbs
STRENGTH 3×3* Split Jerk WORKOUT AMRAP x 15 MINUTES 21/16 Cal Bike 7 Shoulder to Overhead (135/95) 3 Wall Walks
STRENGTH 3 SETS* 1 Squat Clean + Jerk *All working sets should be Heavy…about 90+% of 1-Rep Clean and Jerk. NCFIT BENCHMARK WORKOUT “SALT-N-PEPA” FOR TIME 100 Burpees to Target* *Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115). Option to go heavier at (185/135)|(135/95).
WORKOUT EMOM x 20 MINUTES MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(24/20) MIN 2 – 15 Toes to Bar MIN 3&4 – Max Cal Bike MIN 5 – Rest