The Workout of the Day
STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex… 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean WORKOUT 4 SETS ON 4:00 RUNNING CLOCK… 50 Double Unders 5 Hang Squat Cleans (185/135) 15 Box Jump Overs (24/20)* Max Cal Bike In Time Remaining… -Rest 1:30 b/t […]
SKILL ON A 10:00 RUNNING CLOCK… Rope Climb Practice WORKOUT FOR TIME* 200m DB Front Rack/Farmer Carry (50/35) 20 Burpees 4 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 20 Renegade Rows 4 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 20 Burpees 200m DB Front Rack/Farmer Carry *For both carries, first 100m in Front […]
WORKOUT 2 ROUNDS FOR TIME* 1000/800m Row Into… 21-15-9 Shoulder to Overhead (95/65) Sumo Deadlift High-Pull Sit-Ups *Workout is 2 full rounds of all the work.
STRENGTH 8-8-6-6-4-4* Bench Press *Build from Light-Moderate to Moderate-Heavy WORKOUT EVERY 3:00 x 5 SETS 500/400m Row Max DB Floor Press (50/35) in Time Remaining…
WORKOUT AMRAP x 25 MINUTES 75 Double Unders 25 Russian KB Swings (70/53) 20 KB Goblet Reverse Lunge 15 Toes to Bar 100m Single KB Suitcase Carry* *Switch hands at 50m.
STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Barbell can come out of the rack NCFIT BENCHMARK WORKOUT “PUNCH OUT” FOR TIME 800m Run 30 Thrusters (115/75) 30 Lateral Burpees Over Bar
STRENGTH 3 SETS FOR QUALITY 5 Tempo Sumo Deadlift (30X1)* 10/10 DB Suitcase Split Squats 20 Slow Alt. V-Ups *Build from Moderate to Moderate-Heavy WORKOUT 3 ROUNDS FOR TIME 15 Deadlifts (185/135) 15 Box Jumps (24/20) Immediately Into… 3 ROUNDS FOR TIME 12 Deadlifts (225/155) 12 Box Jumps
WORKOUT AMRAP x 10 MINUTES 8 Alt. DB Hang Split Snatch or Hang Snatch (50/35) 12 Sit-Ups -Rest 1:00- AMRAP x 3 MINUTES Max Cal Bike
SKILL EMOM x 10 MINUTES MIN 1 – Bar or Ring Muscle Up Practice MIN 2 – 3 Cycled Push Jerk (Building)* *Bar comes from the floor. WORKOUT AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Push Jerk (155/105) 9 Box Jumps (30/24)
WORKOUT EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20) (24/20) MIN 2 – :45 Max Strict Box or Ring Dips MIN 3 – :45 Plank Hold (Plate on Back Optional) MIN 4&5 – 1:45 Run, Bike, Row *Weight Vest Optional
STRENGTH 3×5 Overhead Squat (Moderate-Heavy)* *Same weight across for all sets. WORKOUT FOR TIME 20-16-12 Alt. DB Squat Snatch (50/35) Up-Downs Over DB
SKILL 3 SETS Max Pull-Ups* -Rest as Needed b/t Sets- *End set before grip or mechanics fail. WORKOUT AMRAP x 5 MINUTES 5 Strict Pull-Ups 7 Hand Release Push-Ups -Rest 2:00- AMRAP x 5 MINUTES Max Cal Bike -Rest 2:00- AMRAP x 5 MINUTES 5 Pull-Ups* 7 Hand Release Push-Ups *Chest to Bar optional