The Workout of the Day
STRENGTH EVERY 2:00 x 4 SETS* 2 Pausing Split Jerks** -Rest As Needed b/t Sets- (Score is Weight) Week 4 of 9 WORKOUT FOR TIME 10 Push Jerks (155/105)|(115/75) 30 Burpees 10 Push Jerks 600m Run 30 Burpees 10 Push Jerks 90 Sit-Ups 600m Run 30 Burpees 10 Push Jerks (Score is Time)
STRENGTH 4 SETS* 2 Pausing Clean Deadlifts** + 1 Clean Pull -Rest As Needed b/t Sets- (Score is Weight) Week 4 of 9 WORKOUT AMRAP x 10 MINUTES* 1-2-3-and so on… Bar Muscle-Ups 2-4-6-and so on… Deadlifts (255/175)|(175/115) *Complete 12 Russian KB Swings (53/35)|(35/26) after each full set. (Score is Rounds + Reps)
STRENGTH 6-6-4* Front Squat *Start Moderate-Heavy and build to Heavy. (Score is Weight) Week 4 of 9 WORKOUT 4 SETS (:40 ON/ :20 OFF)* MOVT 1 – Wall Balls (20/14)|(14/10) MOVT 2 – Cal Row MOVT 3 – Alt. Overhead Wall Ball Lunges MOVT 4 – Cal Row *1 SET= MOVT 1-MOVT 4 -No Additional […]
STRENGTH EMOM x 12 MINUTES* 1 High Hang Power Clean + 1 Hang Power Clean WORKOUT EMOM x 16 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – AMRAP of the following*… 7 Hang Power Cleans (115/75)|(75/55) 7 Handstand Push-Ups *Pick up where you left off.
WORKOUT FOR TIME* 200m DB Farmer Carry (50/35) 160 Alt. DB Farmer Lunges 120 Alt. DB Slides 80 Alt. No Push-Up Renegade Rows *Pick Your Path… Option 1 – Straight Through Or… Option 2 – 4 Rounds of… 50m DB Farmer Carry 40 Alt. DB Farmer Lunges 30 DB Slides 20 Alt. No Push-Up Renegade […]
STRENGTH 4 SETS* 1 Push Jerk + 1 Split Jerk WORKOUT FOR TIME 4 ROUNDS 5 Push Jerks (155/105) 10 Toes to Bar 50 Double Unders -Rest 2:00- 3 ROUNDS 4 Push Jerks (185/135) 8 Toes to Bar 40 Double Unders -Rest 2:00- 2 ROUNDS 3 Push Jerks (205/145) 6 Toes to Bar 30 Double […]
STRENGTH 8-6-6* Front Squat NCFIT BENCHMARK WORKOUT “FLATLINE” 7 SETS ON A 2:30 RUNNING CLOCK… 20/15 Cal Row 8 Front Squats (135/95) Max Burpees Over Bar in Time Remaining… -Rest :30 b/t Sets-
STRENGTH EMOM x 12 MINUTES* 1 High Hang Power Snatch + 1 Hang Power Snatch WORKOUT AMRAP x 16 MINUTES 10 Hang Power Snatch (75/55) 20 Box Jump Overs (24/20) 20 Russian KB Swings (53/35) 10 Chest to Bar Pull-Ups
STRENGTH 1.) EMOM x 8 MINUTES 1 Hang Muscle Clean + 1 Hang Power Clean* *Start Light and build to Moderate. (Score is Weight) 2.) EMOM x 5 MINUTES 2 Hang Power Cleans* *Start Moderate and build to workout weight. (Score is Weight) WORKOUT AMRAP x 15 MINUTES 1-2-3-and so on… Hang Power Cleans (185/135)|(135/95) […]
STRENGTH 4 SETS 5 Drop Jerks* -Rest As Needed b/t Sets- *Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press. (Score is Weight) Week 2 of 9 NCFIT BENCHMARK WORKOUT “DEJA VU” EMOM x 20 MINUTES MIN 1 – 8 Up-Down Box Jump Overs (24/20) + Max […]
WORKOUT FOR TIME 800m Run Immediately Into… 10 ROUNDS 4 Bar Muscle-Ups 6 Alt. Pistols 8 Slam Balls (30/20)|(20/10) Immediately Into… 800m Run (Score is Time)
STRENGTH 1.) EMOM x 8 MINUTES 1 Hang Muscle Snatch + 1 Hang Power Snatch* *Start Light and build to Moderate. (Score is Weight) 2.) EMOM x 5 MINUTES 2 Hang Power Snatch* *Start Moderate and build to Moderate-Heavy. (Score is Weight) WORKOUT AMRAP x 13 MINUTES 30 Double Unders 10 Deadlifts (95/65)|(65/45) 8 Hang […]