HF60
Workout

SKILL
EMOM x 8 MINUTES
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 – 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.

WORKOUT
4 ROUNDS FOR TIME
5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)

*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.

(Score is Time)

SF45

Workout

STRENGTH
5-5-5-5
Tempo Front Squat (1111)

(Score is Weight)

NCFIT CLASSIC WORKOUT
“THE BOOGEYMAN”

5 ROUNDS FOR TIME
10 Front Rack Reverse Lunges (155/105)|(95/65)
15 Box Jump Overs (20)
60 Double Unders

*New NCFIT Classic Workout

(Score is Time)

HF30
WORKOUT
AMRAP x 10 MINUTES
2-4-6-8-10…
Sit-Ups
4-8-12-16-20…
Slam Balls
1-2-3-4-5…
10m Shuttle Sprint*

*Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc.

(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
10 DB Front Raises
10 DB Lateral Raises
20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left)

(No Measure)

HF60

SKILL

Build to a heavy Single Clean and Jerk on a 10 minute running clock.

*take the weight past what you’ll do on the workout

WORKOUT

”The Cali Bear”

Every :30 for 20 minutes

1 Power Clean and Jerk (225/155)

*Last seen on 11/22/19 (try to add a little bit of weight from last time if feeling good)

SC45

STRENGTH

8-6-4-8-6-4

Sumo Deadlift*

*Second set of 8-6-4 should

be heavier than your first set

of 8-6-4

(Score is Weight)

WORKOUT

3 SETS

12-10-8

Deadlifts (185/125)|(115/75)

Toes 2 Bar

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

HF30

WORKOUT

AMRAP x 12 MINUTES

12 Alt. KB Push Press*

100m Run

12 Alt. KB Suitcase

Step-Ups

*Athlete will hold two KBs in

the front rack position and

alternate arms when push

pressing. Only one arm will

be overhead at a time.

(Score is Rounds + Reps)

HF60

WORKOUT

5 SETS

20/15 Cal Bike

25 Russian KB Swing (70/53)|(53/35)

20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.
(Score is Each Set for Time)

FINISHER

3 SETS 30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)

SC45

STRENGTH

10-8-6-4

Sumo Deadlift

 WORKOUT

AMRAP x 15 MINUTES

200m Run

12 Wall Balls (20/14)|(14/10)

12 Sumo Deadlift High Pulls (95/65)|(75/55)

12 Box Jumps (24/20)
(Score is Rounds + Reps)

HF30

 8 ROUNDS FOR TIME

10 Med. Ball Squat Clean

12 Med. Ball Reverse Lunges

14 Med. Ball Plank Rolls

-16:00 Hard Cap
(Score is Time)

HF60

SKILL

ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

WORKOUT

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Reps)

SC45

STRENGTH

5-5-5-5 Tempo Bench Press (2111)
(Score is Weight)

WORKOUT

3 ROUNDS

15 DB Bench Press (35/25)|(25/15)

12 DB Renegade Rows
-into
100 Sit-ups
-into
30-20-10**

DBL DB Hang Snatch
**15/12 Cal Bike after each full round.
(Score is Time)

HF30

WORKOUT AMRAP x 7 MINUTES

12/10 Cal. Row

7 Box Jumps

12/10 Cal Bike

7 Box Jumps
-Rest 2:30
Repeat!
(Score is Rounds + Reps)

_{HF60
STRENGTH
10RM Back Squat
WORKOUT
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)}

_SC45

_{STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to 2RM Power Clean
WORKOUT
4 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats}

_{-Rest 1:00 b/t Sets-}

_{HF30
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 6/6 Single Arm DB Burpee
MIN 2 – 12/12 Single Arm DB Push Press
MIN 3 – 18 Sit-Ups}

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)

HF60

Workout 

800 meter row buy in
Then 4 rounds of:

18 kettlebell swings  53/35

14 Burpees over KB

12 Power cleans 135/95

800m row cash out

:buy in and cash out are only done to start the workout and finish the workout

SF45
STRENGTH
EVERY 1:30 FOR 6 ROUNDS
3 Deadlift
+
2 Hang Power Clean
+
1 High Hang Power Clean

(Score is Weight)

WORKOUT
EMOM x 14 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 15/12 Cal Bike

*Deadlift starts moderate then can build every round or every other round.

(Score is weight)

HF30 
BENCHMARK WORKOUT*
“ANNIE”

FOR TIME
50-40-30-20-10
Double-Unders
Sit-Ups

-10:00 Hard Cap-

*New Benchmark

(Score is Time)

OPTIONAL COOL DOWN
2 SETS
:30/:30 Calf Stretch*
1:00 Cobra Stretch

(No Measure)

*Elevate foot against wall to stretch each calf.

HF60
WORKOUT
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*
MIN 2 — :50 Max Reps of “BW Flow”**
 MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru ®h

(Score is Reps)

FINISHER
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike) 

SF45

STRENGTH
8-8-8
Push Press

(Score is Weight)

WORKOUT
FOR TIME
750m/500m Row

-into-

4 ROUNDS
12 Push Press (115/75)|(75/55)
12 Pull-ups

-into-

800m Run

-16:00 Time Cap-

(Score is Time)

HF30

WORKOUT
EMOM x 16 MINUTES
MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts
MIN 2 – 5 Up-Downs + 10 DBL DB Snatches
MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges
MIN 4 – :45 MAX Hollow Hold

(Score is Load)

HF60 

STRENGTH
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

WORKOUT
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders

SF 45
STRENGTH
5-5-5-5
Tempo Front Squat (3211)

(Score is Weight)

WORKOUT
EMOM x 12 MINUTES
MIN 1 – 60 Double Unders
MIN 2 – 12 Front Squats (135/95)|(95/65)
MIN 3 – :40 Barbell Front Rack Hold

HF30
WORKOUT
AMRAP x 12 MINUTES
12/10 Cal. Bike
12 Alt. DB Renegade Rows
12/10 Cal. Row
12 Wall Balls

(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
:30 Calf Raises (on an elevated surface)
:30 Rest
:30 Alt. Deadbugs

-1:00 Rest b/t Sets-

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)