February 14 – 20
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Monday
STRENGTH
6-4-2-6-4-2* Back Squat
*Build up to a Heavy weight. Weight should start and end heavier than last week.
Week 7 of 9
NCFIT BENCHMARK WORKOUT
“CUPID’S CHOKEHOLD”
AMRAP x 14 MINUTES
2 Front Squats (185/135)
14 Russian KB Swings (53/35)
2 Front Squats
14 American KB Swings*
*Every other round complete 28 Alt. Plank Hip Taps.
Tuesday
STRENGTH
6-4-2-6-4-2* Power Clean
Workout
14 min AMRAP
10/8 cal bike
8 burpees
3 TNG PC 185/135
Wednesday
STRENGTH
6-4-2-6-4-2* Push Press
Workout
21-15-9
cal row
push press 95/65
into
9-15-21
Hang Snatch 95/65
cal row
Thursday
STRENGTH
6-4-2-6-4-2* Deadlift
*Build up to a Heavy weight. Weight should start and end heavier than last week.
Week 7 of 9
WORKOUT
5 ROUNDS FOR TIME*
5 Deadlifts (275/185)
15 Pull-Ups
15 Wall Balls (20/14)
*If you finish under 9:00, option to complete a Bonus 6th Round.
Friday
Open Gym
Saturday
Workout
Fight Gone Bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest