STRENGTH (P&F)
5 SETS*
1 Snatch Deadlift
+
1 Hang High Pull
+
2 Hang Power Snatches
*Start Light and Build to Moderate.
-Rest As Needed b/t Sets-
Week 1 of 7 (Oly Cycle)
(Score is Weight)

NCFIT WORKOUT OF THE
WEEK (P)
“OPEN 22.1”
AMRAP x 15 MINUTES
3 Wall Walks
12 Alt. DB Snatches (50/35)
15 Box Jump Overs (24/20)
(Score is Rounds + Reps)
NOTE: W.O.W. this our pick for
epic workout of the week! Last
Seen Open 2022.
KG DB: (22.5/15)

NCFIT WORKOUT OF THE
WEEK (F) Modified
“OPEN 22.1 (Adjusted)”
AMRAP x 15 MINUTES
3 Wall Walks
12 Alt. DB Snatches (35/20)
15 Box Jump Overs (24/20)
(Score is Rounds + Reps)
NOTE: W.O.W. this our pick for
epic workout of the week! Last
Seen Open 2022.
KG DB: (15/10)

WORKOUT (P&F)
FOR TIME
800m Run
50 Back Rack Lunges (95/65)
30 Toes to Bar
600m Run
40 Back Rack Lunges
25 Toes to Bar
400m Run
30 Back Rack Lunges
20 Toes to Bar
(Score is Time)
KG BB: (42.5/30)

FINISHER (P&F)
3 SETS
12 DB Zottman Curls
10/10 SA DB Upright Row
1:00 Hollow Hold*
*Option to Hold DB.
-Rest as Needed b/t Sets-
(No Measure)

STRENGTH (P&F)
10-8-6-10-8-6*
Hang Power Clean

*Light-Moderate for 1st wave and build to Moderate in the 2nd wave.
The second wave of 10-8-6 should be heavier than the first.

(Score is Weight)

WORKOUT (P)
AMRAP x 10 MINUTES
5 Hang Power Cleans (155/105)
10 Pull-Ups
30 Double Unders*
*Increase by 15 reps each round.
30-45-60-and so on…
(Score is Rounds + Reps)
KG BB: (70/47.5)

WORKOUT (F)  Modified
AMRAP x 10 MINUTES
5 Hang Power Cleans (115/75)
10 Ring Rows
30 Double Unders*
*Increase by 15 reps each round.
30-45-60-and so on…
(Score is Rounds + Reps)
KG BB: (52.5/35)

COOL DOWN
(P&F)FOR RECOVERY
1-2 SETS
10 PVC Pass Throughs
10 Sumo Stance Good Mornings
12 Slow Arm Haulers
2:00 Foam Roll Lats/ Upper Back
-Rest as Needed b/t Sets-
(No Measure)

“Leaping into the New Year” WOD

For Time

-2022m Row

-31 Sumo Deadlift High Pull w/ kb 53/35

-28 Box Jumps 24″

-31 Pull-Ups

-30 Back Squats 135/95

-31 Push-Ups

-30 Wall Balls 20/14

-31 Kettlebell Swings 53/35

-31 Burpees

-30 Deadlifts

-31 Knees to Elbows

-30 Ring Rows

-31 Thrusters 95/65

-2023m Row

We would like to thank everybody for another wonderful year despite everything going on and definitely look forward to another great year!  

“A gym without athletes is just a building with 4 walls.”

HF30

PUSH x PULL STRENGTH 

5 SETS FOR MAX REPS
1:00 – DB Push Press
-:30 Rest-
1:00 – DB Pull Overs
-:30 Rest-

(Score is Reps)

PUSH x PULL WORKOUT
7 SETS
AMRAP x 2 MINUTES
5 Up-Downs
10 DB Push Press
20 Double Unders

-:30 Rest b/t Sets-

*Pick-up where you left off

(Score is Rounds + Reps)

HF30

BODYWEIGHT PUMP 

5 SETS (:40 ON / :20 OFF)
MVMT 1 – Glute Bridge Hold
MVMT 2 – Jumping Lunges

(Score is Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 24 MINUTES
MIN 1 – :50 Crossbody Mountain Climbers
MIN 2 – :50 DB Seesaw Bent Over Row
MIN 3 – :50 DBL DB Ground to Overhead
MIN 4 – :50 “Speed” Squats

(Score is Reps)

FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

HF30

PUSH x PULL STRENGTH 

5 SETS ON A 15:00 CLOCK
1:00 Plank Hold
15 DBL DB Hammer Curls
15 Box or Chair Dips

(Score is Weight)

PUSH x PULL WORKOUT
ON A 2:00 RUNNING CLOCK…
Max Cardio Choice

Into…

AMRAP x 12 MINUTES
15 Single DB Goblet Swings
15 Up-Downs
15 Sit-ups

Into…

ON A 2:00 RUNNING CLOCK…
Max Cardio Choice

(Score is Rounds + Reps)