Category Archives: WOD

STRENGTH ON A 18:00 RUNNING CLOCK… Build to a 3-Rep Heavy Bench Press WORKOUT EMOM x 10 MINUTES MIN 1 – 20/15 Cal Row MIN 2 – 10 No Push-Up Renegade Rows (35/20) FINISHER CHAD PREP 400/200 Alt Box Step-Ups

STRENGTH 7-5-3 Tempo Back Squat WORKOUT EMOM x 16 MINUTES MIN 1&2 – 500/400m Row MIN 3 – :45 Wall Sit MIN 4 – :45 Max Hand Release Push-Ups

STRENGTH 7-5-3-7-5-3 Deadlift *Wave Loading. Second 7-5-3 should be heavier than first 7-5-3. Looking for Moderate in first then Moderate-Heavy in second. NCFIT BENCHMARK WORKOUT “THE INFERNO” FOR TIME 100 Double Unders 35 Air Squats 30 Deadlifts (165/115) 75 Double Unders 35 Air Squats 20 Deadlifts (185/135) 50 Double Unders 35 Air Squats 10 Deadlifts […]

STRENGTH 5-5-5-5 Push Jerk* WORKOUT AMRAP x 17 MINUTES 400m Run 12 Push Jerks (155/105)

STRENGTH ON A 8:00 RUNNING CLOCK… Build to a Moderate 5-Rep Hang Power Clean Into… ON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Squat Clean WORKOUT FOR TIME 30/25 Cal Bike 20 Hang Power Cleans (135/95) -Rest 3:00- 30/25 Cal Bike 20 Hang Squat Cleans (95/65)

STRENGTH 7-5-3 Bench Press WORKOUT EVERY 3:00 x 5 SETS 15/12 Cal Row 20 Tuck-Ups Max Burpees in Time Remaining… -Rest 1:00 b/t Sets-

STRENGTH EMOM x 6 MINUTES* 2 Push Press + 2 Push Jerks Into… EMOM x 6 MINUTES** 1 Push Press + 1 Push Jerk WORKOUT 10 ROUNDS FOR TIME 10 Push-Ups* 12 Plate Ground to OH (45/35) *Option to do DB Deficit Push-Ups.

STRENGTH 6 SETS* 1 Hang Squat Clean + 1 Squat Clean Thruster NCFIT BENCHMARK WORKOUT “PAINKILLER” 5 SETS ON A 2:00 RUNNING CLOCK… 8 Thrusters (115/75) 8 Toes to Bar Max Cal Row in Remaining Time -Rest 1:00 b/t Sets-

STRENGTH 4×3 Tempo Bench Press (21X1)* WORKOUT 2 ROUNDS FOR TIME 40 Burpees 800m Run 40 Slam Balls (30/20)

STRENGTH EVERY 3:00 x 4 SETS 6-8 Sumo Deadlifts* 3-5 Box Jumps (30/24) “NCFIT BENCHMARK WORKOUT “FIGHT GONE BAD” 3 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pull (75/55) 1:00 Box Jump (20) 1:00 Push Press 1:00 Row for Cals -1:00 Rest b/t Rounds-

STRENGTH 4×3 Tempo Back Squats (21X1) WORKOUT AMRAP x 14 MINUTES 10 DB Hang Power Clean (50/35) 20 Alt. Single DB Lunges 10 DB Hang Power Clean 20 Sit-Ups

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 7-Rep Push Press WORKOUT 5 ROUNDS FOR TIME 15 Push Press (95/65) 12 Kettlebell Swings (70/53) 9 Box Jumps (30/24)