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

4/18/2022

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch WORKOUT 3 ROUNDS FOR TIME 500/400m Row 6 Power Snatches (135/95) 12 Alt. Back Rack Lunges

4/15/2022

STRENGTH 3×3* Squat Clean NCFIT BENCHMARK WORKOUT “CLOUDKICKER” 4 ROUNDS FOR TIME 7 Unbroken Bear Complex* (115/75) 400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press

4/14/2022

SKILL ON A 8:00 RUNNING CLOCK… Practice Strict Ring Muscle-Ups WORKOUT 3-4 SETS FOR QUALITY 10-12 Strict Ring Dips or Bar Dips 20 Wtd. Sit-Ups (Athlete Choice) 12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups 1:00 Plank -Rest 1:30 b/t Sets-

4/13/2022

STRENGTH 3×3* Squat Snatch WORKOUT EVERY 3:30 x 4 SETS 500/400m Row 10 Hang Squat Snatch (95/65)* -Rest Remaining Time- *Option for heavier weight at (115/75)

4/12/2022

WORKOUT EMOM x 21 MINUTES MIN 1 – 5 TNG Deadlifts (AHAP) MIN 2 – 15 Burpees MIN 3 – Max Rope Climbs

4/11/2022

STRENGTH 3×3* Split Jerk WORKOUT AMRAP x 15 MINUTES 21/16 Cal Bike 7 Shoulder to Overhead (135/95) 3 Wall Walks

4/8/2022

STRENGTH 3 SETS* 1 Squat Clean + Jerk *All working sets should be Heavy…about 90+% of 1-Rep Clean and Jerk. NCFIT BENCHMARK WORKOUT “SALT-N-PEPA” FOR TIME 100 Burpees to Target* *Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115). Option to go heavier at (185/135)|(135/95).

4/7/2022

WORKOUT EMOM x 20 MINUTES MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(24/20) MIN 2 – 15 Toes to Bar MIN 3&4 – Max Cal Bike MIN 5 – Rest

4/6/2022

STRENGTH 3 SETS* 1 Snatch Pull + 1 Power Snatch WORKOUT FOR TIME 3-6-9-12-9-6-3 Hang Power Snatch (115/75) 30-40-50-60-50-40-30 Double Under

4/5/2022

WORKOUT AMRAP x 4 MINUTES 6 DB Deadlifts (50/35) 8 Slam Balls (30/20) 8 Alt. Lunges -Rest 2:00- AMRAP x 6 MINUTES 6 DB ‘No Push-Up’ Renegade Rows* 8 Slam Balls 10 Burpees -Rest 2:00- AMRAP x 8 MINUTES 6 DB Up-Downs 8 Slam Balls 12/10 Cal Row *1 Rep = Row L / Row […]

4/4/2022

STRENGTH 3-3-3-3* Back Squats *Weight starts Moderate, building to Heavy. Perfect mechanics. WORKOUT AMRAP x 17 MINUTES 7 Handstand Push-Ups* 21 Wall Balls (30/20) 35 Sit-Ups 400m Run *Strict Preferred