Monday 3/16/2020

HF60

EXTENDED WARM-UP
3 SETS FOR QUALITY
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

WORKOUT
EMOM x 20 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows
(50/35)|(35/20)
MIN 4 – Max Rope Climbs

(Score is Total Reps Each Station)

SC45

STRENGTH
6-4-2-6-4-2
Sumo Deadlift
(Score is Weight)

WORKOUT
2 ROUNDS FOR TIME
30 Deadlifts (185/125)|(135/95)
20/15 Cal Bike
10 DB Renegade Rows
(40/30)|(25/15)
(Score is Time)

HF30

WORKOUT
3 SETS
250m Row
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Ring Rows
-Rest 1:00 b/t Sets-
-17:00 Hard Cap-
(Score is Time Each Set)

Friday 03/13/2020

HERO WOD

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

HF30

PARTNER WORKOUT
IN TEAMS OF 2..

AMRAP x 14 MINUTES
60 Cal. Bike
60 Russian KB Swings
60 Wall Balls

*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.

(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
:45 Alt. V-Ups
:15 Rest
:45 Arm Haulers
:15 Rest

Thursday 03/12/2020

HF60

WORKOUT

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing

(70/53)|(53/35)

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

SC45

STRENGTH

5-5-5-5

Tempo Bench Press (1111)

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

3 Strict Pull-ups

6 Deficit Push-ups*

9 Up-Downs

*Deficit on DBs or Plates

(Score is Rounds + Reps)

HF30

WORKOUT

FOR TIME

500m Row

-2:30 HARD CAP-

(Score is Time)

-1:00 Rest b/t Efforts-

EMOM x 10 MINUTES

MIN 1 – 6 Push-Ups + 15

Sit-Ups

MIN 2 – 6 Burpees + 20 KB

Sumo DL High Pulls

-1:00 Rest b/t Efforts-

AMRAP x 2:30 MINUTES

Row for Meters

(Score is Number of Meters)

Wednesday 3/11/2020

HF60

STRENGTH
FOR LOAD
10RM Front Squat

(Score is Load)
WORKOUT
AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)*
9 Up-Downs
9 Knee 2 Elbow

(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
3:00 Barbell Smash (Traps)
3:00 Foam Rolling (Quads & IT Bands)

SC45

STRENGTH
EVERY 1:30 x 6 SETS
1 Hang Power Clean
+
1 Power Clean
+
2 Front Squats

(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 7 Power Cleans (Athlete Choice)*
MIN 2 – 35 Air Squats
MIN 3 – 16/13 Cal ROW

HF30

WORKOUT
5 ROUNDS FOR TIME
20 Alt. Lunges
15 Ring Rows
10 Cal. Bike

-12:00 Hard Cap-

(Score is Time)
OPTIONAL FINISHER
2-3 SETS
1:00 Quad Smash with Roller
20 Slow Mountain Climbers
10 Glute Bridge-Ups
5/5 Single Leg Glute Bridge-Ups

Tuesday 3/10/2020

HF60

Workout
PARTNER WORKOUT
IN TEAMS OF 2…

FOR TIME
100-80-60-40-20
Cal Bike
50-40-30-20-10
“Syncro” Walking Lunges

(Score is Time)
OPTIONAL FINISHER
3 SETS
20 Quad Heel Touches
20 Hollow Rocks

-Rest as Needed b/t Sets-

SC45

STRENGTH
8-6-4-8-6-4
Push Press*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

WORKOUT FOR TIME

15 Push Press (75/55)|(45/35)
35 Burpees
15 Push Press (95/65)|(65/45)
400m Run
15 Push Press (115/75)|(75/55)
35 Burpees
15 Push Press (135/95)|(95/65)

-14:00 Hard Cap-

HF30

WORKOUT
EVERY 2:00 FOR 4 SETS
200m Run
Then MAX Reps of…

Set 1 – DB Strict Press
Set 2 – DB Burpees
Set 3 – DB Front Squats
Set 4 – DB Devil’s Press

-1:00 Rest b/t Sets-

Monday 03/09/2020

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)

Friday 03/06/2020

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)

Thursday 03/05/2020

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)

Wednesday 03/04/2020

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)

Tuesday 03/03/2020

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