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

WARM-UP

1:00 Row

Into

2 ROUNDS

10 Air Squats

10 Cossack Squat

5 Push up to Pike

5 Scap Pull-ups

10 Ring Rows

Into

2 ROUNDS

5 Front Squats

5 Strict Press *

5 Kip swings

5 Jumping Pull-up*

1:00 Row

*Thruster and Pull-up in 2nd round.

STRENGTH (ALL) — 3×5 Back Squats

Back Squat for load:

#1. 5 reps

#2. 5 reps

#3. 5 reps

“JACKIE (PERFORMANCE)”

FOR TIME

1000/800m Row

50 Thrusters (45/35)

30 Pull-Ups

(Score is Time)

KG BB: (20/15)

“JACKIE (FITNESS)”

FOR TIME

750/600m Row

40 Thrusters (45/35)

30 Jumping Pull-Ups

(Score is Time)

KG BB: (20/15)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

100m Jog

5/5 Moose Antlers

10 Alt Piked Toe Taps

5 Tempo Push Ups (31X1)

5 Tempo Strict Press (31X1)

Into…

1-2 ROUNDS

6 Shuttle Runs

6 Push Ups

6 Tuck Ups

6 Push Press

6 Scap Pull Ups

STRENGTH (ALL) — 3×5 Push Press

Push Press for load:

#1: 5 reps 

#2: 5 reps

#3: 5 reps

WORKOUT (ALL)

EMOM × 21 MINUTES

MIN 1 – :45 Reps of 25′ Shuttle Runs

MIN 2 – :45 Push-Ups

MIN 3 – 1,2, or 3 Rope Climbs or 6 Strict Knees to Chest*

*Rope Climbs & Knees to Chest do not count toward total reps.

(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

5:00 Foam Roll or Barbell Smash of Choice

WARM-UP

1 ROUND

40 Line hops

:30/:30 Knee Over Toe Lunge Stretch

10 Good Mornings

Into…

1 ROUND

50 Single Unders

10 Air Squats

20 Glute Bridge March

Into…

1 ROUND

50 Single Unders OR Double Unders

10 Narrow Air Squats

10 Empty Bar Deadlifts

STRENGTH (ALL) — 3×5 Deadlifts

Deadlift for load:

#1: 5 reps

#2:5 reps

#3:5 reos

WORKOUT (PERFORMANCE)

AMRAP × 13 MINUTES

40 Double Unders

20 Alt. Pistols

10 Deadlifts (185/135)

(Score is Rounds + Reps)

KG BB: (85/60)

WORKOUT (FITNESS)

AMRAP × 13 MINUTES

80 Single Unders

20 Heel Elevated Air Squats

10 Deadlifts (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

FOR RECOVERY

1-2 ROUNDS

10 Cat/ Cows

10 Scorpions

2:00 Seated Straddle Stretch

WARM-UP

3 ROUNDS (:20 ON/ :10 OFF):

Alr Squats

Alt. Shoulder Taps

Hollow Rocks

Into…

1 ROUND

10 DB Front Squats

10 DB Push Press

8 Scap Pull-Up (:02 Pause @ Top/Bottom)

10 Ring Rows

Into…

1 ROUND

10 DB Thrusters

8 Kip Swings

8 Harder Ring Rows or 4-5 Strict PU

STRENGTH (ALL) — 1×5 @ RPE7/1×3

RPE 8 / 1×1+ @ RPE 9 Back Squats

Back Squat for load:

1. 5 reps

2. 3 reps
3. 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

21-15-9*

DB Thrusters (50/35)

Chest to Bars

*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

(Score is Total Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP × 8 MINUTES

21-15-9*

DB Thrusters (35/20)

Pull-Ups or Ring Rows

*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

(Score is Total Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Bodyweight Kang Squats

10 Arm Haulers

15 Glute Bridge Ups

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-