WODS & NEWS

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex...
1 Deadlift
+
1 Hang Squat Clean
+
1 Front Squat
+
1 Squat Clean

WORKOUT

4 SETS
ON 4:00 RUNNING CLOCK...
50 Double Unders
5 Hang Squat Cleans
(185/135)|(135/95)
15 Box Jump Overs (24/20)*
Max Cal Bike or Row In Time Remaining...
-Rest 1:30 b/t Sets-
*Must step down from the box.

SKILL
ON A 10:00 RUNNING CLOCK...
Rope Climb Practice
(No Measure)
WORKOUT
FOR TIME*
200m DB Front Rack Carry
(50/35)|(35/20)
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Renegade Rows
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Burpees
200m DB Front Rack Carry
*For both carries, first 100m in
Front Rack and second 100m in
Farmer Carry for 200m total each
carry

WORKOUT
2 ROUNDS FOR TIME*
1000/800m Row
Into...
21-15-9
Shoulder to Overhead
(95/65)|(65/45)
Sumo Deadlift High-Pull
Sit-Ups
*Workout is 2 full rounds of all the
work.

FINISHER
EMOM x 10 MINUTES
MIN 1 - 10 Seated DB Arnold Press
MIN 2 - 10 Seated DB Hammer
Curls
(Score is Weight)

STRENGTH
8-8-6-6-4-4*
Bench Press
*Build from Light-Moderate to
Moderate-Heavy

WORKOUT
EVERY 3:00 x 5 SETS
500/400m Row
Max DB Floor Press
(50/35)|(35/20) in Time
Remaining...

FINISHER
TABATA (8 SETS, :20 ON/:10 OFF)
DB Gun Hold*
*Single or Double DB

WORKOUT
AMRAP x 25 MINUTES
75 Double Unders
25 Russian KB Swings
(70/53)|(53/35)
20 KB Goblet Reverse Lunge
15 Toes to Bar
100m Single KB Suitcase Carry*
*Switch hands at 50m.

STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack

NCFIT BENCHMARK
WORKOUT
"PUNCH OUT"
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar

STRENGTH
3 SETS FOR QUALITY
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups
*Build from Moderate to
Moderate-Heavy

WORKOUT
3 ROUNDS FOR TIME
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)
Immediately Into...
3 ROUNDS FOR TIME
12 Deadlifts (225/155)|(155/105)
12 Box Jumps

COOLDOWN
FOR RECOVERY
2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)

WORKOUT
AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch
(50/35)|(35/20)
12 Sit-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike or Row

FINISHER
3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported
Row (Athlete Choice)
*No Rest b/t Flutter Kicks and
Superman Hold.
-Rest 1:30 b/t Sets

SKILL
EMOM x 10 MINUTES
MIN 1 - Bar or Ring Muscle Up
Practice
MIN 2 - 3 Cycled Push Jerk
(Building)*
*Bar comes from the floor.
Loading should stay moderate and
focus on cycling reps.
(No Measure)

WORKOUT
AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)

MU Option 1: Jumping Ring or Bar
Muscle Up
MU Option 2: 6 Ring Rows or Strict
Pull-Ups

COOLDOWN
FOR RECOVERY
5:00 Foam Roll Upper Back

WORKOUT
EMOM x 25 MINUTES*
MIN 1 - :45 Max Single DB Front
Rack Step-Ups
(35/20)|(20/15)/(24/20)
MIN 2 - :45 Max Strict Box or Ring
Dips
MIN 3 - :45 Plank Hold (Plate on
Back Optional)
MIN 4&5 - 1:45 Run, Bike or Row
*Weight Vest Optional
(No Measure)

OPTIONAL FINISHER
EMOM x 8 MINUTES
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold