PUSH x PULL STRENGTH
EMOM x 12 MINUTES
MIN 1 – Max Super Slow* DB Floor Press MIN 2 – Max Super Slow* DB Bent Over Row
*Super Slow = Slow on the way down and up
(Score is Total Reps)
PUSH x PULL WORKOUT
EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down* MIN 2 – Single Alt. DB Snatch MIN 3 – DB Weighted Sit-Ups
-Rest 2:00-
EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down MIN 2 – Single Alt. DB Snatch MIN 3 – DB Weighted Sit-Ups
*Alternate arms each rep (Score is Reps)
BODYWEIGHT PUMP
EMOM x 4 MINUTES
10 Alt Sit-Thrus into Max Quad Hold in Remaining Time Each Minute
-Rest 1:00-
EMOM x 4 MINUTES
50 Double Unders + Max Curtsey Lunges
(No Measure)
FULL-BODY SWEAT WORKOUT
AMRAP x 10 MINUTES 35 Double Unders 15/15 Split Squats
5 DB Devils Press
-Rest 2:00-
AMRAP x 10 MINUTES 35 Double Unders 15/15 Split Squats
5 DB Devils Press
(Score is Rounds + Reps)
FINISHER
4 SETS (:40 on/:20 off) Single DB Bicep Curls
PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :45 DB “Double Press” Thruster* MIN 2 – :45 Close Grip Floor Press MIN3-:45DBPullOver
*1Rep=1Squat+2PushPress
(Score is Reps)
PUSH x PULL WORKOUT
EMOM x 4 MINUTES :45 Max Up-Downs
Into…
3 ROUNDS FOR MAX REPS 1:00 – DB Alt. Hang Snatch 1:00 – DB Slides
Into…
EMOM x 4 MINUTES :45 Max Burpees
(Score is Reps)
FULL-BODY STRENGTH
4 SETS
AMRAP x 3 MINUTES
6 DB Deadlifts
4 DBL DB Swings
2 DB Hang Squat Cleans
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
FULL-BODY WORKOUT
AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls :30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2
(Score is Rounds + Reps)
FINISHER
3 SETS
20 Russian Twists 15 V-Ups
20 Bird Dogs
-Rest As Needed b/t Sets
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)
