WARM-UP

2 ROUNDS

5 Push-Up to Pike

10 Alt. Step-Ups

10 Elbow Punches

5 Strict Press

Into…

2 ROUNDS

5 Up-Downs

5 Box Jumps

5 Muscle Clean

5 Push Press

SKILL

EMOM X 6 MINUTES

3-5 Handstand Push-Ups

or

3-5 DB Deficit Push-Ups

WORKOUT OF THE WEEK

“PUSH THE PACE”

FOR TIME

2 ROUNDS

15 Push Press (95/65)

15 Box Jumps (20)

15 Up-Downs

Immediately Into…

2 ROUNDS

12 Push Press (115/75)

12 Box Jumps (24/20)

12 Up-Downs

Immediately Into…

2 ROUNDS

9 Push Press (135/95)

9 Box Jumps (30/24)

9 Up-Downs

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

WARM-UP

RUNNING WARM-UP…

100m Run

25ft High Kicks + 25ft Cherry Pickers

25ft Knee Hugs + 25ft Toe Grabs

100m Run

25ft Inch Worms + 25ft Samson Lunges

25ft High Knees + 25ft Butt Kickers

100m Run

25ft Side Lunges + 25ft Rvs Lunges

25ft Side Shuffles + 25ft Karaoke

WORKOUT

EVERY 4:00 X 5 SETS

400m Run

20 Russian KB Swing (53/35)

Max Toes to Bar in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

1:00 Lat Prayer Stretch on Box

5/5 Moose Antlers

10/10 Single Arm KB Bent Over Rows

-Rest as Needed b/t Sets-

WARM-UP

AMRAP X 7 MINUTES*

1:00 Bike

10 Lunge + Lunge + Air Squat

10 Medball Ground to Overhead

10 Medball Sit-Ups

* Increase intensity after each Round

WORKOUT

EMOM X 12 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 15 Unbroken Wall Balls (20/14)

POST WORKOUT STRENGTH

7X3

Back Squat*

*Use the Same Mod-Heavy or Heavy Weight for All Sets (Score is Weight)

WARM-UP

3 ROUNDS

(4 ROUNDS IF TIME PERMITS)

8 Alt. Samson Lunges

40 Single Unders*

8 Alt. Lunges**

8 Air Squats w/ :02 Pause at the Bottom**

*Switch to either 35 Double Unders or 5 sets of 5 Single Unders into 1 Double Under for round 3.

**Switch to 8 Alt. DB Goblet Lunges and 8 DB Goblet Squats for round 3.

WORKOUT (PERFORMANCE)

EVERY 3:00 x 4 SETS

35 Double Unders*

7 DB Front Rack Lunge-Lunge-Squat (50/35)

35 Double Unders

-Rest with Time Remaining-

*Option for 25 Crossover Single Unders.

(Score is Slowest Set)

KG DB: (22.5/15)

POST WORKOUT STRENGTH (ALL)

6X4

Back Squat*

*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.

(Score is Weight)

WARM-UP

2 ROUNDS

200m Run

5/5 Hand Over Hand Vertical Ring Row

5/5 Mountain Climber Scap Pull-Ups*

5 Tuck-Ups + 5 V-Ups

5 Slow Sumo Stance Good Mornings

*Hands will be stacked next to each other on the rig just as they were for the Vertical RR.

Into…

1-2 ROUNDS

(TIME PERMITTING)

100m Run

7 BB RDL

7 Upright Rows

7 High Hang High Pulls

7 Alt. Elbow Punches

EXTENDED WARM-UP (ALL)

EMOM X 8 MINUTES

MIN 1 – 1-3 Rope Climbs*

MIN 2 – 5 Hang Power Cleans**

*Option for Strict Knees to Chest.

**Start Light and build slightly past workout weight.

WORKOUT (PERFORMANCE)

AMRAP X 15 MINUTES

200m Run

10 Hang Power Clean (135/95)

1 Rope Climb

(Score is Rounds + Reps)

KG BB: (60/42.5)

WARM-UP

1 ROUND

1:00 EZ Bike

6 Cat Cow

8 Bootstrappers

10 Bird Dogs

Into…

1 ROUND

1:00 Moderate Bike

6 Squats w/ Thoracic Twist

8 MedBall Cossack Squats*

10 Deadbugs

Into…

1 ROUND

1:00 Moderate+ Bike

6 MedBall Push Press to target

8 Wall Balls

10 Sit-Ups

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…

Dip Practice*

*Gymnastics Options…

Bar/ Bench Dips

Top/ Bottom Ring Hold

Strict Ring Dips (Banded Optional)

Kipping Ring Dips

WORKOUT (ALL)

AMRAP X 18 MINUTES

Max Cal Bike*

*Every 3:00 not including 0:00 complete 10 Unbroken Wall

Balls (Athlete Choice) + 15 Sit-Ups.

(Score is Total Cals)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 KB Calf Smash

10/10 SLOW Rower Hamstring Curls

-Rest as Needed b/t Sets-

WARM-UP

1-2 ROUNDS

(OPTIONAL MOBILITY PREP)

5 Cat/Cows

10 Alt. Supermans*

5 SLOW Scap Pull-Ups

10 Good Mornings**

**Option to use empty barbell

Into…

AMRAP X 6 MINUTES (OR 2-3 ROUNDS)

4/4 Staggered Stance Deadlifts w/Empty Barbell

4 Kip Swings 

4 Ring Rows

8 Alt. Box Step Overs (switch to BJO at halfway point)

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME

10 Deadlifts (185/135)

15 Pull-Ups*

20 Box Jump Overs (24/20)

*Option for Chest to Bars.

(Score is Time)

KG BB: (85/60)

POST WORKOUT STRENGTH (ALL)

6X4

Deadlift*

*Build to a Moderates-Heavy weight and stay Moderate-Heavy across all sets.

(Score is Weight)

WARM-UP

EMOM X 8 MINUTES

(:40 ON / :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Alt. Samson Lunges MIN 3 – Legs Only Rowing

MIN 4 – Slinkies*

MIN 5 – Half Slide Rowing

MIN 6 – Up-Downs

MIN 7 – Full Slide Rowing

MIN 8 – Burpees

*Touch your toes and walk your hands out to a Plank, like an inchworm. Once there, jump your feet to your hands and stand up, like an Up-Down.

NCFIT BENCHMARK WORKOUT

“DEATH ROW”

EMOM X 20 MINUTES MIN 1 – 15/12 Cal Row

MIN 2 – 12 Burpees

*Scale as needed to accomplish the work in each minute in :50:45 or less.

(Score is Rounds Completed)

OPTIONAL FINISHER (ALL)

3 SETS

20 Straight Arm Banded Lat Push-Downs

20 Alt. Banded Deadbugs

Rest As Needed b/t Sets

WARM-UP

TABATA STYLE

2 ROUNDS (:20 ON / :10 OFF)

Bike

Up-Downs

Shoulder Taps

Alt. Single DB Deadlift Into…

2 ROUNDS

:30 Bike

3 Push-Ups

3 Burpees

6 Alt. Hang DB Cleans

WORKOUT (PERFORMANCE)

AMRAP X 12 MINUTES

15/12 Cal Bike

12 Push-Ups

8 DB Alt. Devils Clean (50/35)

(Score is Rounds + Reps)

KG DB: (22.5/15)

POST WORKOUT STRENGTH (ALL)
5X5

Deadlift*

*Build to a Moderate+ weight and stay Moderate+ across all sets.

(Score is Weight)