REMINDER,  the nutrition class “10 Steps to a Healthier You” will be tomorrow at 9:00 am-11:00 am OR 2:00 pm-4:00 pm in Training Room A at Sector.  Feel free to stop by either time as there are seats available.

 HF 60

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift

(Score is Load)

WORKOUT
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set
(Score is Time)

SF45

STRENGTH 

4×3
Hang Power Clean

-12:00 Hard Cap-

(Score is Weight)

WORKOUT
EVERY 3:00 FOR 5 ROUNDS
18/14 Cal Bike
12 Hang Power Cleans (135/95)|(95|65)

HF30
WORKOUT
EVERY 3:00 FOR 4 SETS
200m Run
20 Hang Power Cleans
20 Push-Ups

(Score is Each Set For Time)

OPTIONAL FINISHER
2-3 SETS
10 DB Hammer Curls
10 DB Pull-Overs

(No Measure)

(Score is Each Round for Time)

HF60

PARTNER WORKOUT IN TEAMS OF 2…

3 ROUNDS FOR TIME*

1000m Row

80 Wall Balls

60 Burpees

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

(Score is Time)

PARTNER FINISHER

IN TEAM OF 2…

3 SETS FOR MAX REPS*

:45 Russian Twist

:15 Transition / Rest

:45 Plank Hold

:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires then transition and switch roles.

SC45

STRENGTH

4 SETS FOR QUALITY

6 Strict Toes 2 Bar

8 SA Slam Ball Push-ups*

10 Strict Chin-ups

*One arm on floor, other arm is elevated on the Slam Ball while athlete performs the push-up. Alternate sides every rep.

WORKOUT

AMRAP x 12 MINUTES

10 Push-ups

15 Wall Balls (20/14)

20 Tuck-ups

(Score is Rounds + Reps)

HF30

PARTNER WORKOUT

IN TEAMS OF 2…ON A 14:00 RUNNING CLOCK…

P1 COMPLETES… 400m Run

WHILE P2 PERFORMS AMRAP OF…

20 Air Squats

15 Russian KBS

10 Ring Rows

*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.

(Score is Rounds + Reps)

HF60

WORKOUT

AMRAP x 35 MINUTES

400m Run

500m Row

1500m Bike

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Choice*

*Athlete Choice (can pick one or mix it up!)… Hollow Hold or Rocks, Plank Hold, Plank Shoulder Taps, Deadbugs, Quad Heel Touches, Sit-Thrus

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY

5:00 Flow Stretching & Calm Breathing

SC45

STRENGTH

6-4-2-4-6

Deadlift

(Score is Weight)

WORKOUT

EVERY 3:00 x 4 SETS

400m Run

MAX Deadlifts (225/155)

(Score is Reps each Set)

HF30

WORKOUT

EVERY 3:00 FOR 5 SETS

12/10 Cal. Row

30 Russian Twists

20 Alt. DB Front Rack Lunges

(Score is Each Set for Time)

OPTIONAL FINISHER

2-3 SETS

:45 MAX Bicep Curls

:30 Rest

:45 MAX Superman Swimmers

:30 Rest

HF60

WORKOUT

AMRAP x 7 MINUTES

1-2-3-4…and so on of: Bar Muscle-Ups

2-4-6-8..and so on of: Hang Power Clean (155/105)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

FINISHER

3 SETS

30 MB Russian Twists or

15/15 Side Throws

20 Weighted Glute

Bridge-Ups (MB or DB)

SC45

STRENGTH

10-10-10

Push Press

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 5 Push Press (155/105)

MIN 2 – 15 Box Jumps Overs (24/20)

HF30

WORKOUT

AMRAP x 14 MINUTES

10 Box Jump Overs

100m KB Cross Body Carry**

10 Russian KBS

**One KB in Front Rack position and one KB in Overhead position. Switch positions at 50m.

(Score is Rounds + Reps)

NF60

STRENGTH

5 SETS

2 Push Press + 1 Push Jerk + 1 Split Jerk

(Score is Load)

WORKOUT

EMOM x 12 MINUTES

MIN 1  – 7 Push Press then Max Push Jerks Until :50 (115/75)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)

SC45

STRENGTH

5-5-5-5

Tempo Front Squat (4211)

(Score is Weight)

NCFIT CLASSIC WORKOUT

“FAR FROM HOME”

FOR TIME

25-20-15 Cal Row

15-20-25 Front Squat (135/95)

10-10-10 Burpees

(Score is Time)

HF30

WORKOUT

EMOM x 16 MINUTES

MIN 1 – :45 MAX Slam Balls

MIN 2 – :45 MAX Tuck-Ups

MIN 3 – :45 MAX Wall Sit

MIN 4 – :45 MAX Mountain Climbers

(Score is Each Round for Reps)

HF60

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift (Score is Load)

WORKOUT “CHRISTINE”

3 ROUNDS FOR TIME

500m Row

12 Deadlifts (Bodyweight)

21 Box Jumps (20″)

(Score is Time)

SC45

STRENGTH

3×5 Hang Power Clean

-12:00 Hard Cap-

WORKOUT

4 ROUNDS FOR TIME

10 Hang Power Cleans (155/105)

25 Sit-ups

60 Double Unders

(Score is Time)

HF30

WORKOUT

AMRAP x 12 MINUTES

21 Calorie Row

15 Pike Push-Ups

9 KB Suitcase Deadlifts

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

15 Glute Bridge Ups

1:00 Glute Bridge Hold

15/15 Clam Shells

:30/:30 Side Plank

HF60

PARTNER WORKOUT: IN TEAMS OF 3…

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Back Squat (185/125)**

STATION 2 — Cal Bike

STATION 3 — Toe to Bar

STATION 4 — Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

(Score is Reps in Each Set)

FINISHER

4 SETS FOR QUALITY

10 DB Manmakers

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

SC45

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a heavy weight of the complex of:

1 Deadlift + 2 Hang Power Cleans + 3 Front Squats

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES*

3-6-9 and so on…

Hang Power Clean (135/95)

Box Jumps (24/20)

200m Run

(Score is Rounds + Reps)

HF30

WORKOUT

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

5 Plate Ground to Overhead

6 Overhead Plate Lunges

7 Bent Over Plate Rows

8 Sit-Ups

-Rest 2:00-

REPEAT!

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

20 SLOW Calf Raises (:03 Pause at bottom)*

20 Alt. V-Ups

20 SLOW Arm Haulers

*Stand on plate to perform

HF60

WORKOUT

AMRAP x 15 MINUTES

2 Rope Climb

25 Hang Muscle Snatch (75/55)

75 Double Under

(Score is Rounds + Reps)

FINISHER

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

SC45

STRENGTH

10-10-10

Bench Press

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 22 Bodyweight Forward Lunges

MIN 2 – 15/12 Cal Bike

MIN 3 – 20 Alt. DB Snatch (50/35)

HF30

WORKOUT

3 ROUNDS FOR TIME

400m Run

30 DB Hang Power Cleans

50m DB Farmer Carry

30 Air Squats

-15:00 Hard Cap-

(Score is Time)

HF60

STRENGTH

1-1-1-1-1

Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Record Weight)

WORKOUT

3 ROUNDS FOR TIME

400m Run

15 Front Squat (135/95)

-12:00 Hard Cap-

OPTIONAL COOL DOWN FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Uppe Back / Shoulders

SC45

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Deadlift

WORKOUT

6 ROUNDS FOR TIME

3 Deadlifts (255/175)

6 Bar Facing Burpees

9 Box Jumps (24/20)

-10:00 Hard Cap-

HF30

AMRAP x 6 MINUTES

6/6 KB Strict Press*

6 KB Sumo Deadlift High Pulls

-Rest 2:00-

AMRAP x 6 MINUTES

8/6 Cal. Row

6 Burpees

*Hold two DBs or KBs in front rack position and press one overhead for 6 repetitions, then switch arms.

(Score is Rounds + Reps)

OPTIONAL FINISHER 2-3 SETS

10 Hollow Rocks

10 Superman Rocks

5/5 Single Leg Romanian DL

HF60

WORKOUT

DEATH BY (7:00 CAP)

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)

4 Kipping Pull-Ups

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By”

Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

OPTIONAL FINISHER

FOR TIME

400m Walking Lunge

(Score is Time)

SC45

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a 5RM Strict Press

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

500m Row

40 Toes 2 Bar

30 Ring Row

20 Push-ups

10 Push Press (135/95)|(95/65)

(Score is Rounds + Reps)

HF30

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 7 Single DB Lunge-Lunge-Squat*

MIN 3 – 9 Box Jumps**

*1 REP = Right Side Lunge +Left Side Lunge + Squat

**Increase Box Height Every Round; Decrease Reps by 1

(Score is Load)