Saturday 12/4/21

 PARTNER WORKOUT...

FOR TIME
20 Pull-Ups*

30 "Partner Pass" Wall Balls (20/14)|(14/10)**
40 DBL DB Box Step-Overs (50/35)|(35/20)|(24/20)*** 

30 Pull-Ups
40 "Partner Pass" Wall Balls
60 Single DB Box Step-Overs***
40 Pull-Ups
50 "Partner Pass" Wall Balls
80 Box Step-Overs*** 

*P1 works while P2 rests. Split work as needed.
**1 Rep = Each time ball touches the target.
***P1 completes DBL DB Box Step-Overs while P2 Rests. P1 completes Single DB Box Step-Overs while P2 holds the other single DB any way above the hip. P1 completes Box Step-Overs while P2 holds both DB's. P1 cannot complete reps if DB's are not held during Step-Overs. Switch as needed. 

Friday 12/3/21

 WORKOUT

5 ROUNDS FOR TIME
12 Back Squats (155/105)|(115/75)* 

500/400m Row
400m Run

*Bar can come from ground or rack 

Thursday 12/2/21

 STRENGTH

ON A 20:00 RUNNING CLOCK…

 Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

WORKOUT

FOR TIME
15-20-25
Power Snatch (95/65)|(65/45)

 Box Jumps (24/20) 

Wednesday 12/1/21

 STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to a Mod-Heavy Complex of:

2 Push Press +
2 Push Jerk

WORKOUT

FOR TIME
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45) 

15 Slam Balls (30/20)|(20/15)

-Rest 1:00-

50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65) 

15 Slam Balls

-Rest 1:00-

50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
15 Slam Balls 

Tuesday 11/30/21

 EXTENDED WARM-UP

"ROWLING"
ON A 10:00 RUNNING CLOCK...
5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.

*Perform 1 Up-Down for every 5m above or below 100m

NCFIT BENCHMARK WORKOUT 

"DEATH ROW"
EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row

MIN 2 -- 15 Burpees

FINISHER

FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**

*Fingers interlocked behind the head. 

**Light weight optional 

Monday 11/29/21

 STRENGTH

3x5-7
Tempo Overhead Squat (3111)

*Weight stays Moderate to Moderate+ for All Sets

WORKOUT

3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20) 

15 Pull-Ups
20 Alt. Single DB OH Lunge*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back). 

Saturday 11/27/21

 Teams of 2

“Elephant in the Room

Friday 11/26/21

“Black Friday"

For Time with Partner

Buy in- 25’ wheel barrow walk (each)

200 box jump overs

150 DB Thrusters (35’s/20’s)

100 G2OH (115/75)

75 Bar hop up Downs

50 pull ups

Cash Out - 25’ wheel barrow walk (each) 

Thursday 11/25/21

 Thanksgiving Sampler Platter

• For Time (you go I go style)
• 8 Rounds of:
• 5 Ring rows
• 10 Push-Ups
• 15 Air Squats
• Then, 6 Rounds of:
• 8 Handstand Push-Ups
• 15 Kettlebell Swings (55/35)
• Then, 4 Rounds of:
• 15 Box Jumps (24/20 in)
• 15 Knees to Elbows
• Then, 2 rounds of:
• 20 Wall-Balls (20/14 lb)
• 30 Sit-Ups
• Then: 
• 50 Burpees

Wednesday 11/24/21

 NCFIT BENCHMARK WORKOUT

 "MASHED POTATOES"
3 ROUNDS FOR TIME
15 Power Snatch (115/75)|(75/55)

20 Toes to Bar
25 Power Cleans 

100 Double Unders 

Tuesday 11/22/21

WORKOUT

3 SETS
1:00 Burpees
1:00 DB Farmer Hold (AHAP) 

1:00 Wall Sit
1:00 Plank

Immediately Into...
AMRAP x 5 MINUTES
10 Push-Ups
15 Slam Balls (30/20)|(20/15) 

20 Air Squats

-Rest 1:00 b/t Sets- 

OPTIONAL COOL DOWN

FOR RECOVERY
1:00 Lizard Pose (R)
1:00 Twisted Lizard Pose (R) 

1:00 Child's Pose
1:00 Lizard Pose (L)
1:00 Twisted Lizard Pose (L) 

 

Monday 11/21/21

 STRENGTH

3 SETS FOR QUALITY
5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)
15 Bench Dips 

WORKOUT

EMOM x 20 MINUTES
MIN 1&2 - Max Cal Bike
MIN 3&4 - AMRAP of Couplet 

MIN 5 - Rest

*1 Round of Couplet is… 

5 C2B Pull-Ups
10 Sit-Ups
20 Mountain Climbers

Score is Total Cals 

Saturday 11/20/21

  40min. to finish… With a partner 

Row 2,000 meters
100 Barbell Push Press (75/55lbs.)(55/35)
100 Sumo Deadlift High Pulls 
100 Seated Tuck ups
Row 1,000 meters
75 Barbell Push Press 
75 Sumo Deadlift High Pulls 
75 Seated Tuck Ups
Row 500 meters
50 Barbell Push Press 
50 Sumo Deadlift High Pulls 
50 Seated Tuck Ups

Friday 11/19/21

 STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to a Mod-Heavy Complex: 

2 Power Cleans
+

1 Hang Squat Clean

HERO WORKOUT
"THE CHIEF"
5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)

 6 Push-ups

9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps for Each Set) 

*Start the AMRAP over for each set

Thursday 11/18/21

 WORKOUT

FOR TIME*
50 Box Jump Overs (24/20) 

100 Sit-Ups**
25 Box Jump Overs
50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/15)
**SB Weighted Optional

COOL DOWN

FOR RECOVERY
2:00 Down Dog
2:00 Twisted Cross (R) 

2:00 Elbow to Instep (R) 

2:00 Twisted Cross (L) 

2:00 Elbow to Instep (L) 

1:00 Knee Hug (R)
1:00 Knee Hug (L)

Wednesday 11/17/21

 STRENGTH

3x5
Tempo Front Squat (32X1)

*Weight stays Moderate across all sets. 

NCFIT BENCHMARK WORKOUT

 "OPEN 19.1"
AMRAP x 15 MINUTES
19 Wall Balls (20/14)|(14/10)

19 Cal Row

Tuesday 11/16/21

 EXTENDED WARM-UP

EMOM x 9 MINUTES
MIN 1 - 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 - 2 Turkish Get-Ups (L)
MIN 3 - :45 Double Under Practice

WORKOUT

FOR TIME 

400m Run

Immediately Into...
10-20-30-40-50
Russian KB Swings (55/35)|(35/25) 

Double Unders

Immediately into

400m run

Monday 11/15/21

 STRENGTH

4 SETS
6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)
Movement 2 = Athlete Choice*

*Options for Movement 2… 

5-7 HSPU Prep Reps
2-3 Wall Walks
:30-:60 HS Wall Hold

WORKOUT

AMRAP x 13 MINUTES
10 Alt. Front Rack Lunges (155/105)|(115/75)*
10 Strict Handstand Push-Ups 

10 Strict Pull-Ups or Ring Rows

*Option to go heavier.

HSPU Option 1: Pike Push-Ups 

HSPU Option 2: DB Strict Press

Saturday 11/13/21

 For Time:

20 Power Cleans (135/95lbs.)

40 Cals of Choice
20 Power Cleans (155/105lbs.)

60 Pull-Ups
40 Cals of Choice
20 Power Cleans (185/135lbs.)

80 Wall Balls (20/14lbs.)
60 Pull-Ups
40 Cals of Choice
20 Power Cleans (205/145lbs.)

100 Burpees
80 Wall Balls (20/14lbs.)
60 Pull-Ups
40 Cals of Choice
20 Power Cleans (225/155lbs.)

Time CAP: 40min.

Friday 11/12/21

 EXTENDED WARM-UP

EMOM x 8 MINUTES
MIN 1 - :45 Bike @ Moderate Pace 

MIN 2 - :45 Flow Stretching*

*Up to athlete's discretion. Stretch what feels best, but continue moving through stretches for :45.

WORKOUT

AMRAP x 25 MINUTES 

15/12 Cal Bike
15 Hand Release Push-Ups 

200m Run
15 Toes to Bar
1:00 Push-Up Plank

Thursday 11/11/21

 HERO WORKOUT 

"CHAD"
FOR TIME
1000 Box Step-Ups (20)*

*45/35 added in weight - ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

Wednesday 11/10/21

 5 ROUNDS FOR TIME 

400m Run
21 Sit-Ups*
15 Pull-Ups

9 Burpees

Tuesday 11/9/21

 STRENGTH

5-5-3-3-3 Back Squat*

*Start Moderate and Build to Moderate Heavy

WORKOUT

AMRAP x 12 MINUTES
10 Back Squat @ 60% of Final Weight Used*
50 Double Unders 

*Bar comes from the floor.

COOL DOWN

FOR RECOVERY
3:00 Olympic Wall Squat 

2:00 Frog Stretch 

Monday 11/8/21

 STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to a Heavy Complex of:

2 TNG Power Cleans
+
1 Shoulder to Overhead

NCFIT BENCHMARK WORKOUT

 "GRACE"
FOR TIME
30 Clean & Jerks (135/95)|(95/65)