Monday
STRENGTH
8-6-4-8-6-4 Deadlift
*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.
Week 5 of 9
WORKOUT
10 ROUNDS FOR TIME
10 Sumo Deadlift High Pull (75/55)
30 Double Unders
Tuesday
STRENGTH
8-6-4-8-6-4 Push Press
*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.
WORKOUT
EVERY 4:00 x 4 SETS
10 Toes to Bar
500/400m row
10 Push Press (115/75)
Wednesday
STRENGTH
8-6-4-8-6-4 Power Clean
*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.
Week 5 of 9
WORKOUT
AMRAP x 15 MINUTES
12/10 Cal Bike
5 Hang Power Cleans (155/105)
15 Box Jumps (24/20)
5 Power Cleans
Thursday
STRENGTH
8-6-4-8-6-4 Back Squat
*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.
Week 5 of 9
WORKOUT
20:00 min EMOM
Min – max DU
Min – 10 Front squats 135/95
Min – 10 DB renegade row w/ push up (athlete choice)
Min – 15 GHD Sit-ups
Friday
Open Gym
Saturday
NCFIT BENCHMARK WORKOUT
“TEMPLE OF DOOM”
FOR TIME
70/55 Cal Row
60 Russian KB Swings (70/53)
50 Wall Balls (20/14)
40 Burpees
30 Chest to Bar Pull-Ups
20 Back Rack Lunges (135/95)