Monday, May 3rd
WORKOUT
5 ROUNDS FOR TIME
15 Deadlifts (225/155)|(155/105)
25 Sit-Ups
35 Double Unders*
*Option for “”Unbroken”” Double Unders.
(Score is Time)
Tuesday, May 4th
WORKOUT
FOR TIME
10-15-20-15-10
Chest to Bar Pull-Ups
KB Goblet Squats (70/53)|(53/35)
(Score is Time)
FINISHER
3 ROUNDS FOR QUALITY
7/7 Plate Around the World (Athlete Choice)
14 Superman Rocks
14 DeadBugs
(Score is Weight)
Wednesday, May 5th
STRENGTH
EMOM x 14 MINUTES
MIN 1 – 4 Push Press (Athlete Choice, Building)*
MIN 2 – :45 Shuttle Run (EZ)
*Start Light and Build to Heavy Set of 4 with Barbell.
(Score is Weight)
WORKOUT
AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press (50/35)|(35/20)*
200m Run
*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press
(Score is Rounds + Reps)
OPTIONAL BENCHMARK WORKOUT
“THE NCFIT CINCO”
5 ROUNDS FOR TIME
5 Hang Power Clean (155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU
(Score is Time)
Thursday, May 6th
WORKOUT
AMRAP x 25 MINUTES
1000/800m Row
14 Alt. Back Rack Lunges (135/95)|(95/65)
16 Toes to Bar
18 Box Jumps (24/20)
(Score is Rounds + Reps)
Friday, May 7th
WORKOUT
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Rope Climbs In Time Remaining
(Score is Reps)
-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Slam Balls (30/20)|(20/10) In Time Remaining
(Score is Reps)
-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Burpees In Time Remaining
*Each :30 Wall Sit Must be performed Unbroken
(Score is Reps)
Saturday, May 8th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Bear Complex*
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
(Score is Weight)
PARTNER WORKOUT
IN TEAMS OF 2…
8 SETS FOR TIME*
7 Unbroken Bear Complex* (115/75)|(75/55)
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
** While P1 Performs 1 Set of 7 Unbroken Bear Complexes, P2 performs a 400m Run. Partners alternate movements until each complete 4 full Sets.
(Score is Time)
