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Monday
STRENGTH
4×3
Tempo Back Squats (21X1)*
*Keep weight Moderate. Should be heavier than Week 3 4×3 weight.
Week 6 of 8
WORKOUT
AMRAP x 14 MINUTES
10 DB Hang Power Clean (50/35)*
20 Alt. Single DB Lunges
10 DB Hang Power Clean
20 Sit-Ups
*HPC are double DB. Single DB Lunge hold 1 DB across chest.
Tuesday
STRENGTH
EVERY 3:00 x 4 SETS
6-8 Sumo Deadlifts*
3-5 Box Jumps (30/24)
*Build to a Moderate weight.
(Score is Weight)
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00/ station
WB
SDHP
BJ
PP
Cal
rest 1:00
Wednesday
STRENGTH
4×3
Tempo Bench Press (21X1)*
WORKOUT
2 ROUNDS FOR TIME
40 Burpees
800m Run
40 Slam Balls (30/20)
Thursday
STRENGTH
6 SETS*
1 Hang Squat Clean
+
1 Squat Clean Thruster
NCFIT BENCHMARK WORKOUT “PAINKILLER”
5 SETS
ON A 2:00 RUNNING CLOCK…
8 Thrusters (115/75)
8 Toes to Bar
Max Cal Row in Remaining Time
Friday
open gym
Saturday
PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 24 MINUTES*
2 ROUNDS
5 Hang Power Snatch (135/95)
10 Chest to Bar Pull-Ups
*P1 works through two rounds of 5 Hang Power Snatches + 10 Chest to Bar Pull-Ups.
P2 completes 15/12 Cal Row + Max Box Jump Overs (24/20) until P1 is done then switch.