Friday 10/1/21

 Hero WOD

 “Snow”

35min AMRAP

7 Deadlifts (315/255)

19 Bar MU

21 HSPU

Arlington Texas Firefighter for 8 years as an apparatus operator. EOW- 7/19/21 (35 years old)

MU option 1: Jumping MU

MU option 2: Burpee Pull up

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press (Athlete Choice, Moderate-Heavy)

Thursday 9/30/21

 STRENGTH-ON A 15:00 RUNNING CLOCK… 

Build to a Heavy Complex of:
1 Power Clean
+

1 Hang Power Clean
+
1 High Hang Power Clean

WORKOUT

FOR TIME
1500/1250m Row
45 Hang Power Clean (155/105)|(115/75)

*Partition Row & Reps in any way or order to complete the work. 

Wednesday 9/29/21

 WORKOUT

4 SETS
AMRAP x 5 MINUTES
15 Box Jumps (24/20)
20 Sumo Deadlifts (185/135)|(135/95)* 

10 DBL DB Push Press (50/35)(35/20)

-Rest 2:00 b/t Sets-

*The Sumo Deadlift reps decrease by 5 each Set.
Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. 

Start each AMRAP from the top.

BB1: (185/135)|(135/95) 

BB2: (225/155)|(155/105) 

BB3: (255/175)|(175/115) 

BB4: (275/185)|(185/135)

COOL DOWN

FOR RECOVERY
2:00 Down Dog
5:00 Foam Roll Hamstrings 

Tuesday 9/28/21

 STRENGTH

3-3-3
Back Squat*

*Start Moderate-Heavy and Build to Heavy.

 Warm-Up sets do not count toward working sets.

WORKOUT

FOR TIME*
15-12-9-12-15
DB Front Squat (50/35)|(35/20) 

C2B Pull-Up**

*After each full set, complete 10 Up-Downs 

**Gymnastic Kip Preferred, not butterfly

Monday 9/27/21

 EXTENDED WARM-UP

FOR QUALITY
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Press 

200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Push Press 

200m Nasal Breathing Only Jog
10 Heaving Power Snatch Balance

WORKOUT

3 ROUNDS FOR TIME
10 Power Snatch (135/95)|(95/65) 

400m Run

OPTIONAL FINISHER

4 ROUNDS FOR REPS*
:30 Plate Hollow Flutters**

 :30 Plate Gun Hold

*Must be done without setting the plate down at all.
**Hold Plate at Extension Over Chest. 

9/25 Saturday

 PARTNER WORKOUT OPTION

IN TEAMS OF 2...
1. ON A 15:00 RUNNING CLOCK… 

Build to a Heavy 5-Rep Front Squat*

-Rest 5:00 b/t Part 1 & Part 2-

2. FOR TIME**
80 Front Squats (135/95)|(95/65) 

80/65 Cal Bike

*In Part 1, each athlete must register a score.

 **In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees. 

P1 works while P2 rests. Switch as needed. 

9/24 Friday

 NCFIT BENCHMARK WORKOUT 

"D.T. DEJA VU"
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans 

6 DB Shoulder to OH

-Rest 1:00-

5 ROUNDS
6 DB Shoulder to OH
9 DB Hang Power Cleans 

12 DB Deadlifts

FINISHER

2 SETS FOR QUALITY 

1:00 Front Plank 

:30/:30 Side Plank (L/R) 

1:00 Quad Crawl

-Rest 1:00 b/t Sets- 

9/23 Thursday

 12 ROUNDS FOR TIME

4 Up-Down Box Climb Overs (30/24)* 

2 Ring or Bar Muscle-Up

*Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. 

Option to add 1-2 additional 45lb plates to top of the box to increase height.

RMU Option 1: Jumping RMU or BMU 

RMU Option 2: Chest to Bar Pull-Ups

FINISHER & COOL DOWN

1. IN TEAMS OF 2... FOR TIME
100 Slam Balls
100 Burpees

(Score is Time)

Then...

2. FOR RECOVERY 5:00 Foam Roll Lats 

9/22 Wednesday

 SKILL

3 SETS FOR QUALITY
10 Alt. Tempo Pistol Squats (2020)* 

1:00 Row (EZ)

*Use a post or upright if needed to control the descent and ascent.

-Rest 1:00 b/t Sets-

WORKOUT

ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings (70/53)|(53/35) 

25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in time remaining...

-Rest :30 b/t Sets- 

9/21 Tuesday

 4 ROUNDS FOR TIME

400m Run
24 Sit-Ups
12 Push Press (115/75)|(75/55)

POST WORKOUT SKILL

ON A 15:00 RUNNING CLOCK… 

Practice Handstand Walking Options*

Option 1 - HS Walk or Assisted Walk 

Option 2 - Freestanding HS Hold or Wall Hold
Option 3 - Pike "Around the Worlds" 

9/20 Monday

 EXTENDED WARM-UP

"REVERSE TABATA"
8 SETS (:10 ON /:20 OFF)
MOVT 1 - Top of Ring Dip Hold 

MOVT 2 - Bottom of Ring Dip Hold

*Alt. Movements for 8 Sets Total.

WORKOUT

AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans (185/135)|(135/95) 

10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders

**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. 

Each set of DU is counted as 1 Rep. 9/20 Monday

9/18 Saturday

 Partner Version

WHISKEY TANGO FOXTROT (NCFIT Benchmark)

FOR TIME*
Team Run 2 Miles**

120 Back Squats (Team Choice)***(body weight suggested)

120 KB Swing (55/35)|(35/25)
120 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.

**All running must be completed together.

 ***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

9/17 Friday

 EMOM x 25 MINUTES

MIN 1 - 25 Slam Balls (30/20)|(20/10) 

MIN 2 - 20/15 Cal Row
MIN 3 - 15 Toes to Bar
MIN 4 - 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)
MIN 5 - Rest

COOL DOWN

FOR RECOVERY
2:00 Forearm Smash (R + L)
5:00 Foam Roll Hamstrings + Lats 

9/16 Thursday

 SKILL

2 SETS FOR QUALITY
:20 Alt. Handstand Shoulder Taps

-Rest as needed b/t Sets-

Then Into...
2 SETS FOR QUALITY 

3 Strict HSPU
+
:20 HS Hold

WORKOUT

3 SETS FOR TIME 

200m Run

Immediately into...
2 ROUNDS
7 Push Jerk (155/105)|(115/75) 

7 Handstand Push-Ups*

Immediately into… 

200m Run

-Rest 1:30 b/t Sets-

9/15 Wednesday

STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to Heavy 3-Rep TNG Deadlift*

NCFIT BENCHMARK WORKOUT 

"GET A GRIP"
FOR TIME
6-9-12-15

Deadlift (315/225)|(225/155) 

15-12-9-6
Bar Muscle-Up

9/14 Tuesday

 WORKOUT

4 SETS FOR REPS
1:00 - Max DB Floor Press (50/35)|(35/20) 

1:00 - Max Sit-Ups
1:00 - Max Box Jump Overs (24/20)
1:00 - Max Cal Bike

-Rest 1:00 b/t Sets- 

COOL DOWN

FOR RECOVERY
1:30 Door Way Stretch (R) 

1:30 Door Way Stretch (L) 

1:00 Calf Stretch (R)
1:00 Calf Stretch (L) 

9/13 Monday

 STRENGTH

3-3-3-3-3
Hang Squat Snatch

*Start Light and build to Moderate-Heavy.

WORKOUT

AMRAP x 10 MINUTES
7 Hang Squat Snatch (95/65)|(65/45) 

14 Burpees Over Bar 

9/11 Saturday

 PARTNER WORKOUT...

AMRAP x 18 MINUTES*
Max Cal Bike

(Score is Calories)

*P1 rides the bike for Max Cals while P2 completes 2 full rounds of the following AMRAP...

3 Strict Pull-Ups 

6 Push-Ups
12 Sit-Ups
15 Slam Balls

After 2 full rounds, partners switch. Score for the workout is total Cals earned on the bike. 

POST-WORKOUT FINISHER

FOR QUALITY
18-15-12-15-18
Single DB Curl (Athlete Choice) 

Russian Twists*

*L+R = 1 Rep 

9/10 Friday

 HERO WORKOUT* “9/11”

FOR TIME
2001m Run*

11 Box Jumps (30/24)|(24/20) 

11 Thrusters (155/105)|(115/75) 

11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 KBS (70/55)(55/35)
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row

*Athletes may start with either the run or the row and finish the workout with the other.

9/9 Thursday

 STRENGTH

10-8-6*
Tempo Back Squat or Tempo Front Squat**

*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set...
Set 1: (31X1)

Set 2: (21X1) 

Set 3: (11X1)

WORKOUT
NCFIT BENCHMARK WORKOUT 

"SPEED DEMON"
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20) 

30 Up-Downs

-Hard Cap 8:00- 

OPTIONAL COOL DOWN

FOR RECOVERY
3:00 Nasal Breathing Walk 

3:00 Foam Roll Quads 

9/8 Wednesday

 SKILL

3 SETS
3 Hang Power Cleans*

Then immediately Into...

5 Strict Hanging Knee Raise +
5 Kipping Knees to Chest
+

5 Toes to Bar

-Rest 1:00 b/t Sets-

*Increase weight on Power Clean Each Set. Athletes can come down between movements.

WORKOUT

FOR TIME
30 Toes to Bar
7 Hang Power Cleans (205/145)|(145/105) 

10 Deadlifts
20 Toes to Bar
7 Hang Power Cleans 

15 Deadlifts
10 Toes to Bar
7 Hang Power Cleans 

20 Deadlifts 

9/6 Tuesday

 4 SETS ON A 5:00 RUNNING CLOCK…

 COMPLETE 2 ROUNDS
10 Ring Rows

20 Jumping Air Squats 

30 Double Unders

Then Immediately Into...
Max Cal Bike in Time Remaining… 

-No Additional Rest b/t Sets- 

(Score is Total Calories)

FINISHER

"TABATA"
8 SETS (:20 ON /:10 OFF) 

MOVT 1 - Push-Ups 

MOVT 2 - HighPlank

*Alt. Movements for 8 Sets Total. 

9/6 Monday

 Hero WOD Brooke

Saturday 9/4/21

TEAM WOD 

IN TEAMS OF 2...

FOR TIME*
70-60-50-40-30

Cal Row

20-30-40-50-60
Toes to Bar

10-10-10-10-10
Hang Squat Clean (155/105)|(115/75)

*P1 works while P2 rests. Split work as needed.

Friday 9/3/21

 "French”

Hero WOD for CPD officer Ella French

For Time

1 mile run

50 Thrusters (115/75)

1 mile run

3 minutes of max burpees

Thursday 9/2/21

 WOD

FOR TIME
24 Single DB Box Step-Up (24/20)* 

50 Alt. DB Snatch (50/35)|(35/20) 

24 Single DB Box Step-Up

*DB Can be held anyway above the waist.

 

POST-WORKOUT STRENGTH

FOR QUALITY
10 Alt. DB Turkish Get-Ups (Athlete Choice)*
30 DB Slides
10 Alt. DB Turkish Get-Ups

*Athlete may build or stay at the same weight across all reps.