PARTNER WORKOUT
FOR TIME
200 Double Unders
100 Push-Up
150 Russian KB Swings (70/55)|(55/35)
100 Push-Ups
200 Double Unders
*P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner must hold Push-Up Plank. If KB touches the ground, both partners must stop workout and run 100m.
STRENGTH
Part 1.
EMOM x 5 MINUTES
1 Snatch Deadlift
+
1 Hang Power Snatch (Below the Knee) +
1 Power Snatch
*Weight stays Moderate for all sets. Should be close to workout weight.
-Rest 2:00 b/t Part 1 & Part 2-
Part 2.
ON A 5:00 RUNNING CLOCK...
Practice BMU Skill or Find Adjustment for Workout
NCFIT BENCHMARK WORKOUT "POWER PLUS AMANDA"
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: 1 Burpee Chest to Bar Pull-Up
WORKOUT
AMRAP x 20 MINUTES
400m Run
30 Wall Balls (20/14)|(14/10)
20 DB Suitcase Lunges (50/35)|(35/20)
10 Box Jump Overs (24/20)
OPTIONAL FINISHER
FOR QUALITY
400/200 Alt. Box Step-Ups (20)*
Week 5 of 6 -- "Chad" Extra Credit
*No Weight Vest Option today.
SKILL
EMOM x 8 MINUTES
MIN 1 - :50 Rope Climb Practice Option*
MIN 2 - :50 Quad Hold or Hollow Hold
Rope Climb Practice Options…
Rope Pull-Ups
Rope Hanging Knee Raise
Clamp to Stand
Rope Climb
WORKOUT
4 SETS EACH ON A 4:00 RUNNING CLOCK...
30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups
Burpees (Athlete Choice on Number)*
Rest in Time Remaining...
-No Additional Rest b/t Sets-
*Athletes can choose 8, 10, 12, 14, or 16 Burpees.
Goal is at least :30 rest before next set.
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy
3-Rep Thruster-Jerk
WORKOUT
FOR TIME
1000/800m Row
15 Thruster-Jerk (155/105)|(115/75)
750/500m Row
21 Shoulder to OH
WORKOUT
2 SETS
AMRAP x 4 MINUTES
20 Slam Balls (30/20)|(20/15)
20 SB Weighted Sit-Ups
-Rest 1:00-
AMRAP x 4 MINUTES
20 Slam Balls Lunges (30/20)|(20/15)
40 Double Unders
-Rest 2:00 b/t Sets-
FINISHER
"TABATA"
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 - SB Hollow Body Flutter Kicks*
Tabata 2 - Slam Ball Bicep Curls
STRENGTH
ON A 18:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Hang Power Clean
WORKOUT
FOR TIME*
27-21-15-9
Hang Power Cleans (95/65)|(65/45)
*15/12 Cal Bike after each set
OPTIONAL FINISHER
FOR QUALITY
700/400 Alt. Box Step-Ups (20)*
Week 4 of 6 -- "Chad" Extra Credit *Weight Vest Optional
SKILL
ON A 15:00 RUNNING CLOCK…
Practice & Play HS Hold or HS Walk
WORKOUT
EMOM x 16 MINUTES
MIN 1 - :45 Max Handstand Push-Ups*
MIN 2&3 - Max Cal Row
MIN 4 - Rest
*Strict or Deficit HSPU Optional
**No additional rest b/t Sets
(Score is Lowest Reps in 4:00 Interval)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
STRENGTH
3 SETS FOR QUALITY*
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold
*Same weight across all 3 sets.
WORKOUT
FOR TIME
45 Back Squats (185/135)|(135/95)*
*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.
FOR TIME
800m Run
50 Walking Lunges
50 Sit-Ups
200m Run
50 Up-Down Box Step-Overs (24/20)
200m Run
50 Sit-Ups
50 Walking Lunges
800m Run
FINISHER
2-3 SETS FOR QUALITY*
1:00 Elbow Plank
:30 Left Side Plank
:30 Right Side Plank
1:00 Elbow Plank
*Must be performed unbroken. Lower times as needed.
STRENGTH
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
WORKOUT
AMRAP x 12 MINUTES
12 Pull-Ups
9 Hand Release Push-Ups
3 Power Snatch (135/95)|(95/65)
PARTNER WORKOUT
FOR TIME
100-80-60-40-20
Wall Balls (20/14)|(14/10)
Double Unders
Immediately Into...
1 Mile Partner Wall Ball Run
**The Wall Ball must never touch the ground.
Partner 1 Works while P2 rests or Holds the Ball.
For each time the Ball touches the ground, the team will add an additional Round of 20 Reps to the end of the Workout after the Mile is complete.
SKILL
3-4 SETS
3 Unbroken Ring Muscle-Ups
-Rest as needed b/t Sets-
WORKOUT
FOR TIME
18 Hang Clean and Jerks(115/75)|(75/55)
6 Ring Muscle-Ups
15 Hang Power Clean and Jerk
6 Ring Muscle-Ups
12 Hang Power Clean and Jerk
6 Ring Muscle-Ups
9 Hang Power Clean and Jerks
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Burpee Pull-Ups
WORKOUT
2 SETS ON A 10:00 RUNNING CLOCK…
50/40 Cal Bike
40 Sit-Ups
40 Single DB Front Squats (50/35)|(35/20)
Max Box Jump Overs in time remaining (24/20)
-Rest 3:00 b/t Sets-
SKILL
ON A 10:00 RUNNING CLOCK...
2 SETS FOR QUALITY
5 Perfect Kipping Chest to Bar Pull-Ups
10 Shoulders Only Butterfly Kip
5 Butterfly Pull-Ups
*Rest as needed b/t movements.
BENCHMARK WORKOUT
"RIPCORD"
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135)|(135/95)
400m Run
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Lats + Glutes
WORKOUT
EMOM x 20 MINUTES
MIN 1 - 14 KB Alt Goblet Lunges (70/53)|(53/35)
MIN 2 - 3 Rope Climbs
MIN 3 - Max Double Unders
MIN 4 - REST
OPTIONAL FINISHER (only do 1 time this week)
FOR QUALITY
550/300 Alt. Box Step-Ups (20)*
*Weight Vest Optional
STRENGTH
Overhead Squats 5x3 @ Mod-Heavy
*Bar comes from the rack. Option to increase weight for final 2 sets.
WORKOUT
AMRAP x 12 MINUTES
6 Overhead Squats (135/95)|(95/65)*
15/12 Cal Row
*Option for Front Squat
OPTIONAL FINISHER (for any day this week)
FOR QUALITY
550/300 Alt. Box Step-Ups (20)*
*Weight Vest Optional
PARTNER WORKOUT TEAMS OF 2...
FOR TIME
1 Mile Partner Plate Run
Immediately Into...
100 Strict Pull-Ups
150 Hand Release Push-Ups
200 Plate Step-Ups (45/35)|(35/15)|(24/20)
Immediately Into...
1 Mile Partner Plate Run
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 7-Rep Push Press
WORKOUT
5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Upper Back + Tricep Smash
3 SETS FOR QUALITY
3-5 Strict Toes to Bar
Into...
3 SETS FOR QUALITY
5 Double Kip Toes to Bar*
*1 Kip + 1 Kipping Toes to Bar = 1 Rep.
WORKOUT
AMRAP x 8 MINUTES
500/400m Row
15 Toes to Bar
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
20 KB Alt. Goblet Lunges (53/35)|(35/26)
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
15 Ring Rows
*L+R = 1 Rep
NCFIT BENCHMARK WORKOUT
"ELLEN"
3 ROUNDS FOR TIME
20 Burpees
21 Alt. DB Snatch (50/35)|(35/20)
12 DBL DB Thrusters
FINISHER
FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks
*L + R = 1 Rep.
Option to perform both movements weighted.
SKILL
EMOM x 12 MINUTES
MIN 1 - :45 Practice GOAT Option
MIN 2 - :45 Row or Bike EZ
GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders
WORKOUT
AMRAP x 15 MINUTES*
8-10-12-14...and so on
Air Squat**
Sit-Up
*30 Double Unders after each full round
**Alt. Pistols Optional
OPTIONAL FINISHER
FOR QUALITY
400/200 Alt. Box Step-Ups (24/20)*
*vest optional
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Power Clean and Jerk
NCFIT BENCHMARK WORKOUT
"THE CALI BEAR"
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
IN TEAMS OF 2...
FOR TIME
300/240 Cal Row*
*P1 Rows while P2 performs 3 Rounds of:
4 DB "No Push-Up" Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10).
Partners alternate after 3 Rounds are completed.
**L+R = 1 Rep of RR
STRENGTH
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
WORKOUT
2 ROUNDS FOR TIME
800m Run
into...
6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**
*Strict Optional
**Switch arms after each full round
WORKOUT
2 SETS
10 Tempo Deadlifts (225/155)|(155/105)|(30X1)
21 Hand Release Push-Ups
21 Russian KB Swings (Athlete Choice)
-Rest 1:00 b/t Sets-
2 SETS
8 Tempo Deadlifts (275/185)|(185/135)|(20X1)
15 Plyo Push-Ups into 1:00 Push-Up Plank
21 Russian KB Swings
-Rest 1:00 b/t Sets-
2 SETS
6 Tempo Deadlifts (315/205)|(225/155)|(10X1)
9 Diamond Push-Ups into 1:00 Diamond Plank
21 Russian KB Swings
-Rest 1:00 b/t Sets-
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex of:
1 Heaving Snatch Balance +
1 Overhead Squat
*Bar comes from the rack.
WORKOUT
FOR TIME
100 Double Unders
50 Overhead Squats (115/75)|(75/55)
100 Double Unders COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs + Lats
SKILL
3 SETS FOR REPS* :45 Max Toes to Bar
-Rest 2:00 b/t Sets-
*Will be retested at end of month (Score is Total Reps)
WORKOUT
EMOM x 16 MINUTES
MIN 1 - :45 Max Reps V- ups or Sit-Ups
MIN 2 - :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)|(95/65)*
MIN 3 - 200/150m Row
MIN 4 - Rest
*1 Rep = 1 PC + 1 HPC
EXTENDED WARM-UP
3 SETS
:20 Bike Sprint*
5 Burpee Step-Ups
*Increase Pace Each Set
(No Measure)
WORKOUT
1. EVERY 2:00 x 5 SETS
15/12 Cal Bike*
10 Box Jump Over (24/20)
Rest in Time Remaining...
*1:00 Max Time on Bike
-No Additional Rest b/t Sets-
(Score is Slowest Time)
-Rest 3:00 b/t Parts 1 & 2-
2. AMRAP x 7 MINUTES
10/8 Cal Bike
5 Burpees
3 Box Jumps (24/20)
OPTIONAL FINISHER
FOR QUALITY
125/75 Alt. Box Step-Ups (24/20)*
PARTNER WORKOUT
FOR TIME*
800m WB Run
80 Wall Balls (20/14)|(14/10)
80 Push-Ups**
60 Wall Balls
400m WB Run
40 Synchro Push-Ups
40 Wall Balls
800m WB Run
*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees.
**Hand Release Push-Ups Optional
