Monday, September 13th
STRENGTH
3-3-3-3-3
Hang Squat Snatch
*Start Light and build to Moderate-Heavy.
(Score is Weight)
WORKOUT
AMRAP x 10 MINUTES
7 Hang Squat Snatch (95/65)|(65/45)
14 Burpees Over Bar
(Score is Rounds + Reps)
https://vimeo.com/599508145/fae26cb312
Tuesday, September 14th
WORKOUT
4 SETS FOR REPS
1:00 – Max DB Floor Press (50/35)|(35/20)
1:00 – Max Sit-Ups
1:00 – Max Box Jump Overs (24/20)
1:00 – Max Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
https://vimeo.com/599507826/cfe5416229
Wednesday, September 15th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep TNG Deadlift*
*Option for “”Library TNG”” Deadlift
(Score is Weight)
NCFIT BENCHMARK WORKOUT
“GET A GRIP”
FOR TIME
6-9-12-15
Deadlift (315/225)|(225/155)
15-12-9-6 Bar Muscle-Up
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Ups
https://vimeo.com/599507468/3fe60724b2
Thursday, September 16th
SKILL
2 SETS FOR QUALITY
:20 Alt. Handstand Shoulder Taps
-Rest as needed b/t Sets
Then Into…
2 SETS FOR QUALITY
3 Strict HSPU* + :20 HS Hold
*(30X1) Tempo Optional.
(No Measure)
WORKOUT
3 SETS FOR TIME
200m Run
Immediately into…
2 ROUNDS
7 Push Jerk (155/105)|(115/75)
7 Handstand Push-Ups*
Immediately into…
200m Run
-Rest 1:30 b/t Sets-
*Strict HSPU Optional
(Score is Slowest Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
https://vimeo.com/599507097/87d5717b89
Friday, September 17th
WORKOUT
EMOM x 20 MINUTES*
MIN 1 – 25 Slam Balls (30/20)|(20/10)
MIN 2 – 20/15 Cal Row
MIN 3 – 15 Toes to Bar
MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)
MIN 5 – Rest
*Option for Bonus 5th Round for an EMOM x 25!
(No Measure)
https://vimeo.com/599506672/23c72d1dc8
Saturday, September 18th
NCFIT BENCHMARK WORKOUT
“WHISKEY TANGO FOXTROT”
IN TEAMS OF 2…
FOR TIME*
Team Run 2 Miles**
120 Back Squats (Team Choice)***
120 KB Swing (53/35)|(35/26)
120 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.
**All running must be completed together.
***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
(Score is Time)
