Monday, September 20th
WORKOUT
AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans (185/135)|(135/95)
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders
**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep. Total Reps in 1 Round = 65
(Score is Reps)
https://vimeo.com/605217257/ecdb3026aa
Tuesday, September 21st
WORKOUT
4 ROUNDS FOR TIME
400m Run
24 Sit-Ups
12 Push Press (115/75)|(75/55)
(Score is Time)
POST WORKOUT SKILL
ON A 15:00 RUNNING CLOCK…
Practice Handstand Walking Options*
Option 1 – HS Walk or Assisted Walk
Option 2 – Freestanding HS Hold or Wall Hold
Option 3 – Pike “Around the Worlds”
(No Measure)
https://vimeo.com/605216793/1204e1b6c9
Wednesday, September 22nd
SKILL
3 SETS FOR QUALITY
10 Alt. Tempo Pistol Squats (2020)*
1:00 Row (EZ)
*Use a post or upright if needed to control the descent and ascent.
-Rest 1:00 b/t Sets-
(No Measure)
WORKOUT
ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings (70/53)|(53/35)
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in time remaining…
-Rest :30 b/t Sets-
(Score is Reps)
https://vimeo.com/605215487/5f8ece5a4e
Thursday, September 23rd
WORKOUT
12 ROUNDS FOR TIME
4 Up-Down Box Climb Overs (30/24)*
2 Ring or Bar Muscle-Up
*Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. Option to add 1-2 additional 45lb plates to top of the box to increase height.
(Score is Time)
RMU Option 1: Jumping RMU or BMU RMU
Option 2: Chest to Bar Pull-Ups
FINISHER & COOL DOWN
1. IN TEAMS OF 2…
FOR TIME
100 Slam Balls
100 Burpees
(Score is Time)
https://vimeo.com/605214378/c7d1035b50
Friday, September 24th
NCFIT BENCHMARK WORKOUT
“D.T. DEJA VU”
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)|(35/20)
9 DB Hang Power Cleans
6 DB Shoulder to OH
-Rest 1:00-
5 ROUNDS
6 DB Shoulder to OH
9 DB Hang Power Cleans
12 DB Deadlifts
(Score is Time)
FINISHER
2 SETS FOR QUALITY
1:00 Front Plank
:30/:30 Side Plank (L/R)
1:00 Quad Crawl
-Rest 1:00 b/t Sets-
(No Measure)
https://vimeo.com/605213699/fc8a0a37ab
Saturday, September 25th
PARTNER WORKOUT
1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat
(Score is Weight)
IN TEAMS OF 2…
1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat*
(Score is Weight)
-Rest 5:00 b/t Part 1 & Part 2-
2. FOR TIME**
80 Front Squats (135/95)|(95/65)
80/65 Cal Bike
*In Part 1, each athlete must register a score.
**In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees.
P1 works while P2 rests. Switch as needed.
(Score is Time)
