Category Archives: WOD

STRENGTH 6-6-4-4* Power Clean WORKOUT 2 SETS ON A 7:00 RUNNING CLOCK… 150 Double Unders 50/40 Cal Row Max Power Cleans (135/95) with remaining time… -Rest 3:00 b/t Sets-

5 SETS 2 Strict Press + 3 Push Press -Rest as Needed b/t Sets- NCFIT BENCHMARK WORKOUT “INFINITY LOOP” 4 ROUNDS FOR TIME 10 Push Press (75/55) 10 Up-Downs -2:00 Rest- 3 ROUNDS FOR TIME 10 Push Press (95/65) 10 Burpees -2:00 Rest- 2 ROUNDS FOR TIME 10 Push Press (115/75) 10 Bar Facing Burpees

STRENGTH 6-6-4-4* Deadlift *Build to a Moderate-Heavy weight. Final set of 4 should be heavier than last week’s set of 4. WORKOUT 3 ROUNDS FOR TIME 12 Deadlifts (255/175)* 200m KB or DB Suitcase Walk (KB 53/35) (DB 50/35) *Must use Double Overhand Grip. **Every break complete 12 Air Squats.

STRENGTH EMOM x 10 Minutes Min 1 – :45 Strict Gymnastics GOAT Min 2 – :45 EZ Row WORKOUT EMOM x 16 Minutes Min 1 – 200/150 Row Min 2 – 8,  10, 12 or 15 Toes to Bar* *Must be completed in 2 sets of less

STRENGTH 8-6-6-4* Front Squat *Build to a Moderate-Heavy weight. WORKOUT 5 ROUNDS FOR TIME 200m Run 20 Mixed Grip KB/DB Lunge (Athlete Choice) 20 V-Ups

STRENGTH 8-6-6-4* Power Clean *Build to a Moderate-Heavy weight. BENCHMARK WORKOUT “LITTLE BEAR” EVERY :30 x 15 MINUTES 2 Power Clean (185/135)

STRENGTH 3 SETS 12-15 Tempo DB Floor Press (20X1) 15-20 Banded Dante Row -Rest As Needed b/t Sets- WORKOUT AMRAP x 8 MINUTES 10 DB Push Jerks (50/35) 8 Jumping Air Squats 6 DB Deficit Push-Ups -Rest 2:00- AMRAP x 6 MINUTES 8 DB Push Jerks (50/35) 6 Jumping Air Squats 4 DB Deficit Push-Ups […]

STRENGTH ON A 18:00 RUNNING CLOCK… Build to a 3-Rep Heavy Back Squat BENCHMARK WORKOUT “ROLLER COASTER” FOR TIME 1000m/750m Row 30 Thrusters (45/35) 30 Ring Rows 750m/500m Row 30 Thrusters 30 Jumping Pull-ups 500m/400m Row 30 Thrusters 30 Pull-ups

STRENGTH EVERY 1:30 x 8 SETS* 2 Hang Power Clean + 1 Power Clean WORKOUT FOR TIME 2:00 ON / 1:00 OFF 10 Burpee Box Jump Over (24/20) Max Power Cleans (185/135) with time remaining… *Complete sets of 2:00 ON / 1:00 OFF until 40 Power Cleans are completed.

STRENGTH ON A 16:00 RUNNING CLOCK… Build to a 3-Rep Heavy Push Jerk WORKOUT 4 SETS 15/12 Cal Bike 15 Toes to Bar 10 DB Push Press + Push Jerk (50/35)* -Rest 1:00 b/t Sets- *1 Rep = 1 Push Press + 1 Push Jerk.

STRENGTH 7-5-3-7-5-3 Sumo Deadlift WORKOUT AMRAP x 18 MINUTES 2 Sumo Deadlift (Athlete Choice, AHAP)* 4 DB Front Squats (50/35) 6 Hand Release Push-Ups *As heavy as possible for 2 reps.