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Monday
STRENGTH
6-6-6-6*
Tempo Bench Press (31X1)
*Start Light and build to a Moderate weight.
After each set complete 15-20 DB Hammer Curls.
WOD
15:00 cap
100 DU
15 Devils press (athlete choice)
30 pull-ups
75 DU
10 Devils Press
20 Pullups
50 DU
5 Devils press
10 Pullups
Tuesday
WOD
6 min AMRAP
5 burpees
6 push jerks 135/95
1:00 rest…
6 Min AMRAP
5 DL 185/135
6 box jump over
Wednesday
STRENGTH
6-6-3-3-3*
Hang Power Snatch
*Start at a Light weight and build to a Moderate-Heavy weight.
WORKOUT
4 SETS
AMRAP x 3 MINUTES*
3 Hang Power Snatch (115/75)
6 Push-Ups
9 Slam Balls (30/20)
-Rest 1:00 b/t Sets-
*
Pick up where you left off.
Thursday
NCFIT BENCHMARK WORKOUT
“GREEN WITH ENVY”
3 ROUNDS FOR TIME
100 Double Unders
50 Wall Balls (20/14)
25 Toes to Bar
10 Front Squats (155/105)
Friday
Open Gym
Saturday
STRENGTH
8-6-6-4* Push Jerks
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES
16 Box Jump Overs (24/20)
8 Push Jerks (135/95)
*P1 completes 1 Full Round while P2 completes Max Cal Bike.
Once a full round is complete P1 and P2 switch.