Monday, May 3^rd

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 4^th

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 5^th

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 6^th

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 7^th

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 8^th  

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)