HF 60
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift
(Score is Load)
NCFIT CLASSIC WORKOUT
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
*Last seen 6/4/2019
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
SF 45
STRENGTH
EVERY 1:30 FOR 7 SETS
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Power Clean
*Keep weight light to moderate.
(Score is Weight)
WORKOUT
FOR TIME
30 DB Hang Power Cleans (50/35)|(35/20)
-into-
3 ROUNDS
10 DB Box Step-Overs (20)
10 DB Burpees
-into-
30 DB Hang Power Cleans
(Score is Time)
HF 30
WORKOUT
3 SETS FOR MAX REPS
1:00 MAX Cal. Row
1:00 MAX Box or Bench Dips
1:00 MAX KB SDHP
1:00 MAX Sit-Ups
-1:00 Rest b/t Sets-
(Score is Reps for Each Set)