Monday
WOD
15 min AMRAP
500m row
20 pull-ups
10 push press 135/95
3:00 rest
5 rounds
15 Hang snatch 75/55
30 DU
Tuesday
STRENGTH
8-6-6-4 @2:00
Tempo Deadlifts (3111)*
*Start Light and build to a Moderate weight.
NCFIT BENCHMARK WORKOUT
“QUANTUM LEAP”
10 Deadlifts (185/135)
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts (155/105)
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts (115/75)
40 Jumping Lunges
50/40 Cal Bike
Wednesday
STRENGTH
5 SETS*
2 Push Press
+
3 Push Jerks
5 rounds
3:00/round
20 Wall balls
15 GHD situps
10 burpees
Thursday
Warm-up
30:00 EMOM
1:00 @135/95
– 5 DL
– 4 HC
– 3 PJ
1:00
– 15/12 Cal bike
1:00
– 10 TTB
Saturday
STRENGTH
ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Clean.*
*This is meant to prepare for the 3-Rep during Part 2 of the workout. This is not a 3RM. Goal is to grease the groove and build to a weight under what you plan to hit during the workout.
NCFIT BENCHMARK WORKOUT
“FINAL DESTINATION”
1.) ON A 16:00 RUNNING CLOCK… FOR TIME
55/45 Cal Row
55 Sumo Deadlift High Pulls (95/65)
55 Hand Release Push-Ups
55 Box Jumps (24/20)
-Rest 2:00 b/t Part 1 & 2-
2.) ON A 8:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Hang Squat Clean