2/7 – 2/13 workouts

Monday

STRENGTH
6-4-2-6-4-2 Push Press
*Build up to a Heavy weight.

NCFIT BENCHMARK WORKOUT
“ALMIGHTY PUSH”
FOR TIME
3 ROUNDS
15 Shoulder to Overhead (115/75)
50 Double Unders
5 Box Jumps (30/24)*

*Must step down from the box every rep, every round.
-Rest 2:00-

2 ROUNDS

10 Shoulder to Overhead (155/105)

75 Double Unders
10 Box Jumps

-Rest 2:00-
1 ROUND
5 Shoulder to Overhead (185/135)
100 Double Unders

15 Box Jumps

Tuesday

STRENGTH
6-4-2-6-4-2 Deadlift
*Build up to a Heavy weight.


WORKOUT
AMRAP x 13 MINUTES
6 Deadlifts*
300/250m Row

*Increase weight every 2 rounds…
Rounds 1&2 – (185/135)

Rounds 3&4 – (225/155)
Rounds 5 & Beyond – (275/185)

Wednesday

STRENGTH
6-4-2-6-4-2 Back Squat
*Build up to a Heavy weight.

WORKOUT
FOR TIME

21 Front Squats (135/95)
100 DU

15 Front Squats

50 DU

9 Front Squats

30 DU

Thursday

STRENGTH
6-4-2-6-4-2 Power Clean
*Build up to a Heavy weight. 


WORKOUT
4 SETS
AMRAP x 2:30 MINUTES

2 Power Cleans (185/135)
4 Box Jump Overs (24/20)

6 Toes to Bar
-Rest :30 b/t Sets-


Friday
– Open Gym

Saturday

WOD
30 C&J 135/95

– rest 4:00 –

1000m Row
50 Thrusters 45/35#
30 Pullups

– rest 4:00 –

30 Snatches 135/95