HF 60

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift

(Score is Load)

NCFIT CLASSIC WORKOUT
“RIPCORD”

4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run

*Last seen 6/4/2019

(Score is Time)

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose

SF 45

STRENGTH
EVERY 1:30 FOR 7 SETS
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Power Clean

*Keep weight light to moderate.

(Score is Weight)

WORKOUT
FOR TIME
30 DB Hang Power Cleans (50/35)|(35/20)

-into-

3 ROUNDS
10 DB Box Step-Overs (20)
10 DB Burpees

-into-

30 DB Hang Power Cleans

(Score is Time)

HF 30

WORKOUT
3 SETS FOR MAX REPS
1:00 MAX Cal. Row
1:00 MAX Box or Bench Dips
1:00 MAX KB SDHP
1:00 MAX Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)