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Monday
STRENGTH
ON AN 15:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Back Squat
Week 1 of 9
NCFIT BENCHMARK WORKOUT
“THIGHNEL RICHIE”
ON A 12:00 RUNNING CLOCK…
5 ROUNDS
10 Burpees to a Target*
20 Wall Balls (20/14)
then…
Max Cal Bike with remaining time
Tuesday
STRENGTH
ON AN 15:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Power Clean*
*Reps should be unbroken.
Week 1 of 9
WORKOUT
1.) AMRAP x 10 MINUTES
10 Slam Balls (30/20)
3 Hang Power Cleans (155/105)
30 DU
3 Hang Power Cleans
-Rest 2:00 b/t Part 1 & Part 2-
2.) FOR TIME
40 Slam Balls
12 Hang Power Cleans
100 DU
12 Hang Power Cleans
Wednesday
STRENGTH
ON AN 15:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Push Press
Week 1 of 9
NCFIT BENCHMARK WORKOUT “FURY ROAD”
10 ROUNDS
5 Shoulder to Overhead (135/95)
7 Pull-Ups
30 DU
Thursday
STRENGTH
ON AN 15:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Deadlift
Week 1 of 9
WORKOUT
AMRAP x 6 MINUTES
4 Deadlifts (225/155)
6 Alt. V-Ups**
8 Hand Release Push-Ups
-Rest 1:00-
AMRAP x 6 MINUTES*
4 Deadlifts
6 Alt. V-Ups**
8 Hand Release Push-Ups
*Start from the beginning. **1 Rep = R + L.
Friday
Open Gym
Saturday
PARTNER WORKOUT
IN TEAMS OF 2…
30 TTB
60/48 Cal Row
30 TTB
90 KB Goblet Lunges (53/35)
60/48 Cal Row
30 TTB
120 KB Swings
90 KB Goblet Lunges
60/48 Cal Row
30 TTB
*P1 works while P2 rests. Split work as needed.