5/4/2022

WORKOUT 3 ROUNDS FOR TIME 35 Box Jump Overs (24/20) 25 Chest to Bar Pull-Ups 15 Burpees 5 Hang Power Clean (205/145)

5/3/2022

STRENGTH ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat WORKOUT ON A 5:00 RUNNING CLOCK… Max Cal Row* -Immediately Into- AMRAP x 5 MINUTES* 15 Slam Balls (30/20) 10 Slam Ball Front Squats 5 Jumping Air Squats

5/2/2022

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Bench Press WORKOUT AMRAP x 12 MINUTES 10 Russian KB Swing (70/53) 15 Sit-Ups 100m Run

4/29/2022

STRENGTH ON A 15:00 RUNNING CLOCK… 3 Attempts at a 10-Rep Thruster WORKOUT AMRAP x 10 MINUTES 10 Toes to Bar 5 Thrusters (135/95) 10 Up Downs Over Bar

4/28/2022

WORKOUT FOR TIME 24-21-18-15-12-9-6 Cal Row Kettlebell Swings (53/35)** **Option for Heavier KB (American Swing) FINISHER 3 SETS FOR QUALITY 1:00 Plank Rotations -Rest :30- 1:00 Alt. Sit-Thrus -Rest 1:00 b/t Sets-

4/27/2022

WORKOUT FOR TIME 1 Mile Run 100 Box Jumps (24/20) 80 Wall Balls (20/14) 60 Alt. DB Suitcase Lunges (50/35) *Partition as needed to complete all the work.

4/26/2022

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Deadlift + 3 Hang Power Cleans + 3 Shoulder to OH HERO WORKOUT “DT” 5 ROUNDS FOR TIME 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, […]

4/25/2022

STRENGTH 5-5-5-5 Weighted Pull-Ups *Weight starts light, build to Heavy. WORKOUT EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – :50 Max Strict Pull-Ups or Ring Rows* MIN 3 – :50 Max Hand Release Push-Ups

4/22/2022

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-

4/21/2022

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-

4/20/2022

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’

4/19/2022

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