Monday 2/20 week

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monday

STRENGTH
5-5-5-5* Power Clean
*Deload Week. Build to a Light-Moderate weight.

Week 8 of 9

WORKOUT
6 ROUNDS FOR TIME
5 Power Cleans (155/105)
:30 Front Rack Hold
15/12 Cal bike

Tuesday

STRENGTH
5-5-5-5* Push Press
*Deload Week. Build to a Light-Moderate weight.

WORKOUT
AMRAP x 16 MINUTES
300/250m Row
12 Alt. Overhead Lunges (95/65)
15 Alt. V-ups*
*1 Rep= R + L.

Wednesday

STRENGTH
5-5-5-5* Back Squat
*Deload Week. Build to a Light-Moderate weight.

WORKOUT
EVERY 3:30 x 5 SETS
75 Double Unders
15 Thrusters (115/75)

Thursday

STRENGTH
5-5-5-5* Deadlift
*Deload Week. Build to a Light-Moderate weight.

NCFIT BENCHMARK WORKOUT “FIREFIST”
AMRAP x 13 MINUTES*
1-2-3-and so on…
Deadlifts (255/175)
2-4-6-and so on…
Toes to Bar
*After each full set complete 8 Burpees Over Bar.

Friday
Open Gym

Saturday

WORKOUT
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 25 MINUTES
15 Synchro Alt. Up-Down DB Devil Press (50/35)*
30 Wall Balls (20/14)
60/48 Cal Row
90 Double Unders

*P1 and P2 must be synchronized at the bottom of the Up-Down and the top of the Devil Press. Split all other work as needed, P1 works while P2 rests.