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Monday
Strength
10-8-6-10-8-6 Deadlifts
WORKOUT
10 ROUNDS FOR TIME
15 Sit-Ups
5 burpees
1 Deadlift (Athlete Choice, AHAP)
Tuesday
Strength
10-8-6-10-8-6 Push press *
*Build up to a Moderate weight. Weight should start and end heavier than last week.
WOD
6 rounds
15 cal bike
12 HRPU
10 push press 115/75
1:00 rest
– The goal is to keep the intensity high on each round, consistency is key with all reps unbroken.
Wednesday
STRENGTH
10-8-6-10-8-6* Back Squat
*Build up to a Moderate weight. Weight should start and end heavier than last week.
WORKOUT
AMRAP x 15 MINUTES
5 Front Squats (135/95)*
10 KB swings 2/1.5
12 Lunges
260/200m Row
Thursday
STRENGTH
10-8-6-10-8-6* Power Clean
*Build up to a Moderate weight. Weight should start and end heavier than last week.
NCFIT BENCHMARK WORKOUT
“THE FELLOWSHIP OF THE CLEAN”
FOR TIME
21-18-15-12-9
Hang Power Cleans (135/95)
Bar Facing Burpees
Friday
Open Gym
Saturday
PARTNER WORKOUT OPTION IN TEAMS OF 2…
FOR TIME
250/200 Cal Row*
*P1 completes 25/20 Cal Row while
P2 completes AMRAP 7 Toes to Bar + 14 Alt. Jumping Lunges.
Once P1 is finished P2 begins their row and P1 picks up the AMRAP where P2 left off.