WARM-UP

1 ROUND

10 Banded Pull-Aparts

10 Scap Pull-Ups

10 Groiners

10 Scap Push-Ups

Into…

1 ROUND

10 Banded Pull-Aparts

10 Kip Swings

10 Box Step-Ups

5 Tempo Push-Ups (31×1)

Into…

1 ROUND

10 Banded Pull-Aparts

10 Low Ring Rows OR 3-5 Strict Pull-Ups

10 Box Jump Overs

5 Tempo Bench Dips (31×1)*

*Athletes should use legs as needed.

Watch for shoulders going too low.

STRENGTH (ALL)

ON A 10:00 RUNNING CLOCK…

Choose a Pull-Up Option…

Pulling Options…

Build to a 3-Rep Weighted Pull-Up

5×5 Strict (Banded) Pull-Ups

5×5 Pull-Up Negatives

5×5 Vertical Ring Rows

WORKOUT (PERFORMANCE)

6 ROUNDS FOR TIME

15 Box Jump Overs (24/20)

12 Chest to Bars

9 Strict Ring Dips

(Score is Time)

WORKOUT (FITNESS)

6 ROUNDS FOR TIME

15 Box Jump Overs (20)

12 Jumping Chest to Bars

9 Strict Dips*

*Box, Bench, or Bar.

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30/:30 Banded Ankle Distraction (BoxOptional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-

WARM-UP

MOBILITY WARM-UP

10 Good Mornings

10 Glute Bridge

10 Dead Bugs

5/5 Scorpion Twists

10 Supermans

Into…

2 ROUNDS

10 BB RDL

8 Tuck-Ups

6 Kip Swings

STRENGTH (ALL) — ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift

Deadlift for load:

#1:1 rep

WORKOUT (PERFORMANCE)

AMRAP X 8 MINUTES

1-2-3-and so on…

Deadlifts (315/225)

2-4-6-and so on…

Toes to Bar

(Score is Total Reps)

KG BB: (143/93)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES

1-2-3-and so on…

Deadlifts (225/155)

2-4-6-and so on…

Toes to Something

(Score is Total Reps)

KG BB: (100/70)

OPTIONAL COOL DOWN (ALL)

AMRAP × 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)

WARM-UP

2 SETS

:45 Row (24-26 SPM)

8 Kang Squats

8 Up-Downs (Over Bar)

8 Barbell Strict Press*

*On the last rep, hold the bar overhead for :15.

Into…

2 SETS

:45 Row (26-28+ SPM)**

6 Yoga Push-Ups

6 Burpees (Over the Bar)

6 Barbell Push Press

**On the 2nd set, have the athletes row (15/12) or (12/10) Cals.

EXTENDED WARM-UP (ALL)

EMOM × 8 MINUTES

MIN 1 – :45 Row / Burpee*

MIN 2 – 5 Push Jerks (Building)**

*Alternate between Row/Burpee Each

Round

**Start Light and Build to Workout Weight

(Score is Weight)

WORKOUT (PERFORMANCE)

EMOM × 18 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 15 Burpees Over Bar

MIN 3 – 5 Unbroken Push Jerks (Athlete

Choice)*

*Athlete must complete all 5 reps unbroken for the weight to count.

(Score is Heaviest Weight)

WORKOUT (FITNESS)

EMOM x 18 MINUTES

MIN 1 – 12/10 Cal Row

MIN 2 – 12 Burpees

MIN 3 – 5 Unbroken Push Jerks (Athlete

Choice)*

*Athlete must complete all 5 reps unbroken for the weight to count.

(Score is Heaviest Weight)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

WARM-UP

AMRAP × 3 MINUTES

10 Toe Touch Jumping Jacks

10 Air Squats

10 Up-Downs

Into..

1 ROUND

20 Alt. Pike Shoulder Taps

10 WB Front Squats

10 WB Push Press

6 Burpees

Into…

1 ROUND

8 WB Thrusters

6 Pike Push-Up

8 Wall Balls

8 Burpees

STRENGTH (ALL) – “NCFIT LIFT-OFF 24.2 (ALL)” Back Squat 1×1

Back Squat for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

FOR TIME

20 Handstand Push-Ups

30 Back Squats (135/95)

40 Burpees

50 Wall Balls (20/14)

(Score is Time)

KG BB: (60/42.5)

KG WB: (9/6)

WORKOUT (FITNESS)

FOR TIME

20 DB Push Press (35/20)

30 Back Squats (95/65)

40 Burpees

50 Wall Balls (14/10)

(Score is Time)

KG BB: (42.5/30)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

1:00 Child’s Pose w/Lat Stretch

10 Forearm/Wrist Circles*

*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.

WARM-UP

1 SET (MOBILITY)

:45 Banded Lat Stretch (R)

:45 Banded Lat Stretch (L)

:45 Banded Lateral Hip Stretch (R)

:45 Banded Lateral Banded Hip Stretch (L)

Into…

AMRAP × 5 MINUTES

:30 Row

8 Banded Pull Aparts

4/4 Banded Sword Draws

8 Banded Good Morning

8 Banded Bent Over Row

STRENGTH (ALL) — Bent Over Row

15-12-10-10

Bent Over Row for load:

#1. 15 reps

#2. 12 reps

#3. 10 reps

#4. 10 reps

WORKOUT (PERFORMANCE)

EMOM × 16 MINUTES

MIN 1&2 – 500/400m Row

MIN 3 – :45 Max Russian KB Swing (70/53)

MIN 4 – :45 Static Hold Choice*

*Static Hold Options…

Plank

Tuck/ Hollow Hold

HS Hold

Deadhang

(Score is Total Russian KBS)

KG KB: (32/24)

WORKOUT (FITNESS)

EMOM x 16 MINUTES

MIN 1&2 – 400/3350m Row

MIN 3 – :45 Max Russian KB Swing (53/35)

MIN 4 – :45 Static Hold Choice*

*Static Hold Options…

Plank

Tuck/ Hollow Hold

HS Hold

Deadhang

(Score is Total Russian KBS)

KG KB: (24/16)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY

200m Cool Down Walk

10 Cat/Cows

5 KB Jefferson Curls

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded OH Press

10 Banded Bent Over Rows

10 Alt. Dead Bugs

into…

2 ROUNDS

8 Barbell Strict Press (RND 2: Push Press)

8 Elbow Rotations (Front or Back Rack)

8 Scap Pull Ups

8 Kipping Knee Raises

*Optional

8 Thread the Needle

8 Scorpion Twist

S Coaches notes available.

STRENGTH (ALL) – Build to a 1-Rep Push Press

Push Press for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME

10-15-20

Shoulder to Overhead (115/75)

Toes to Bar

(Score is Time)

KG BB: (52.5/35)

WORKOUT (FITNESS)

2 ROUNDS FOR TIME

10-15-20

Shoulder to Overhead (75/55)

Toes to Something

(Score is Time)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :45 Alt. Bird Dogs

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

WARM-UP

2 ROUNDS

10 Jumping Jack Toe Touches

10 Front Raises (LIGHT)

10 SDB Bent Over Rows

10/10 Leg Swings (fwd and back)

into…

2 ROUNDS

10 Jumping Jack Crossbody Toe Touches

10 Lateral Raises (LIGHT)

10 SDB Pull Overs

10/10 Leg Swings (side to side)

EXTENDED WARM-UP

EMOM × 9 MINUTES

MIN 1 – :50 Foam Roll

MIN 2 – :15 Active Hang + 7-10 Scap Pull-Ups

MIN 3 – :50 Cal Bike*

*Start EZ Pace and build to workout pace.

WORKOUT (ALL)

3 SETS FOR QUALITY

2:00 Cardio Choice

10 Strict Pull-Ups or Ring Rows

5 DB Front Raise + Lateral Raise*

2:00 Cardio Choice

10 DB Pull-Overs (Athlete Choice)**

1:00 Plank

*1 Rep = 1 DB Front Raise + 1 DB Lateral

Raise.

**Complete on the floor.

-No Extra Rest b/t Sets-

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS (GENERAL WARM-UP)*

10 Alt. Samson Lunges

5 Slow Yoga Push-Ups

10 Air Squats

10 Alt. Box Step-Overs

*For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs.

Into…

2 ROUNDS (SPECIFIC WARM-UP)

5 Snatch Grip Deadlift

5 High Pulls

5 Muscle Snatches

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats

5 Drop Snatches (Quarter or Full Depth)

“NCFIT LIFT-OFF 24.1 (PERFORMANCE)”

ON A 20:00 RUNNING CLOCK…

Build to A Heavy Complex…

1 Snatch

2 Overhead Squats

+

1 Hang Snatch

(Score is Weight)

NOTE — This is the first of 3 Lift-Off

Events (11/8, 11/15, 11/22)

“NCFIT LIFT-OFF 24.1 (FITNESS)” ON A 20:00 RUNNING CLOCK…

Build to A Heavy Complex…

2 Power Snatch

+

2 Hang Power Snatch

(Score is Weight)

NOTE — This is the first of 3 Lift-Off

Events (11/8, 11/15, 11/22)

WORKOUT (PERFORMANCE)

AMRAP x 7 MINUTES

2 Power Snatches (165/115)

6 Box Jump Overs (24/20)

(Score is Rounds + Reps)

KG BB: (75/52.5)

WORKOUT (FITNESS)

AMRAP × 7 MINUTES

2 Power Snatches (115/75)

6 Box Jump Overs (20)

(Score is Rounds + Reps)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY

10 PVC Pass Thrus

10 Sumo Stance Good Mornings

12 Slow Arm Haulers

2:00 Foam Roll Lats/ Upper Back

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

15 Toe Touch Jumping Jacks

8 Alt. Samson Lunges

15 Hollow Rocks

15 Arch Rocks

:45 Dead hang

Into…

1 ROUND

10 Up-Downs

10 Body Weight Lunges

5 Hang Muscle Cleans

10 Elbow Punches

10 Tuck-Ups

12 Scap Pull-Ups

into…

1 ROUND

10 Burpees

5 Hang Power Cleans

10 Alt. Front Rack Lunges

10 Alt. V-Ups

EXTENDED WARM-UP (ALL)

EVERY 3:00 × 3 SETS

10-12 Alt. Toes to Bar or Toes to Something

8 Front Rack Lunges*

*Start Light and build up to or slightly past workout weight.

WORKOUT (PERFORMANCE)

FOR TIME

10-8-6-4-2-4-6-8-10*

Front Rack Alt. Lunges (135/95)

20-16-12-8-4-8-12-16-20

Toes to Bar

*Complete 10 Burpees after each Full Round.

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME*

10-8-6-4-2-4-6-8-10

Front Rack Alt. Lunges (95/65)

20-16-12-8-4-8-12-16-20

Toes to Something

*Complete 8 Burpees after each Full Round.

(Score is Time)

KG BB: (42.5/30)

OPTIONAL FINISHER (ALL)

FOR QUALITY

2-3 SETS

100 Alt. Box Step-Ups (24/20)*

5:00 EZ Cardio

Week 5 of 5 — “Chad” Extra Credit

*Weight Vest Optional