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