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Monday

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Press

Week 9 of 9
WORKOUT
FOR TIME
12-9-6-18-15-12
Shoulder To Overhead (115/75)
24-18-12-36-30-24
Cal Row

Tuesday

Warm-up
7 min cap
Annie
into
3 rounds
10 Good mornings
10 back squats
10 back rack lunges

STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Deadlift

WORKOUT
AMRAP x 10 MINUTES
30 Double Unders
12/10 Cal Bike
5 Deadlifts (225/155)

Wednesday

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Back Squat
Week 9 of 9

WORKOUT
15 min AMRAP
15 Wall bal
10 TTB
5 burpees

Thursday

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Power Clean

Week 9 of 9
NCFIT BENCHMARK WORKOUT
“SUPERSONIC”
20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups

Friday
– Open Gym

Saturday

STRENGTH
ON A 12:00 RUNNING CLOCK
Build to 5-Rep Push Jerk Heavier than Workout Weight*
*After each Set complete 5 Front Squats with the same weight just used to Push Jerk.

WORKOUT
FOR TIME
50/40 Cal Bike
20 Push Jerks (135/95)
20 Front Squats
40/30 Cal Bike
15 Push Jerks (155/105)
15 Front Squats
30/25 Cal Bike
10 Push Jerks (185/135)
10 Front Squats