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