12/6 – 12/11
Monday
STRENGTH
EVERY 4:00 x 4 SETS
10-12 DB Incline Bench Press (Heavy)*
15-20 Incline DB Flyes (Light)
4-2-2-2* Front Squat
*Option to use Medball or Bench for incline
WORKOUT
EMOM x 15 MINUTES
MIN 1&2 – 400m Run or 500/450m row
MIN 3 – :50 Max DB Deficit Push-Ups
Tuesday
STRENGTH
4-2-2-2* Power Clean
*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.
WORKOUT
AMRAP x 10 MINUTES
8 Hang Power Cleans (95/65)
12 Up-Downs Over Barbell
16 Front Rack Lunges
-Rest 2:00-
AMRAP x 5 MINUTES
4 Hang Power Cleans
6 Up-Downs Over Barbell
8 Front Rack Lunges
Wednesday
STRENGTH
4-2-2-2* Deadlift
*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.
WORKOUT
FOR TIME*
80 Pull-Ups
100 Sumo Deadlifts 135/95
120 Sit-Ups
*Partition Reps as Needed.
Thursday
STRENGTH
10-8-6-4*
Tempo Strict Press (31X1)
WOD
100 WB (no squat)
80 GHDs
100 med ball squats
Friday
Open Gym
Saturday
NCFIT BENCHMARK WORKOUT “LATMAN & ROBIN”
EVERY 3:00 Work 1:00 rest x 3 SETS
15/12 Cal Bike
15 Toes to Bar
Max Power Cleans (115/75) in time remaining..
-Rest 2:00-
EVERY 3:00 Work 1:00 rest x 3 SETS
15/12 Cal Bike
15 Toes to Ba
r
Max Hang Power Cleans (155/105) in time remaining…
-rest 2:00-
@135/95
30 Dead lifts
20 Hang cleans
10 push jerks