WODS & NEWS

WORKOUT
3 SETS FOR REPS
1:00 - DB Suitcase Box Step-Ups
(35/20)|(20/15)/(24/20)
1:00 - Up-Downs
1:00 - Air Squats
1:00 - DB Hang Muscle Cleans
1:00 - Cal Bike or Row
-Rest 1:00 b/t Sets-
(Score is Reps)

COOL DOWN
3 SETS FOR RECOVERY
1:00 Downward Dog
1:00 Plank Hold
1:00 Cobra Stretch
-Rest 1:00 b/t Sets-
(No Measure)

WORKOUT
ON A 5:00 RUNNING CLOCK...
40/30 Cal Bike or Row 57/43
:30 Wall Sit
Max Rope Climbs In Time
Remaining
-Rest 2:00-
ON A 5:00 RUNNING CLOCK...
40/30 Cal Bike or Row 57/43
:30 Wall Sit
Max Slam Balls (30/20)|(20/10) In
Time Remaining
-Rest 2:00-
ON A 5:00 RUNNING CLOCK...
40/30 Cal Bike or Row 57/43
:30 Wall Sit
Max Burpees In Time Remaining
*Each :30 Wall Sit Must be
performed Unbroken
(Score is total reps)

WORKOUT
AMRAP x 25 MINUTES
1000/800m Row
14 Alt. Back Rack Lunges
(135/95)|(95/65)
16 Toes to Bar
18 Box Jumps (24/20)

COOL DOWN
FOR RECOVERY
1:00 Foam Roll Lats (Each Side)
1:00 Banded Crossbody Hamstring
Stretch (Each Side)

STRENGTH
EMOM x 14 MINUTES
MIN 1 - 4 Push Press (Athlete
Choice, Building)*
MIN 2 - :45 Shuttle Run (EZ)
*Start Light and Build to Heavy Set
of 4 with Barbell.

WORKOUT
AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press
(50/35)|(35/20)*
200m Run
*1 Rep = 1 DB Snatch then Lower DB
to same side Shoulder for Push
Press

OPTIONAL BENCHMARK
WORKOUT
"THE NCFIT CINCO"
5 ROUNDS FOR TIME
5 Hang Power Clean
(155/105)|(115/75)
5 Front Squats
5 Thrusters
5 Shoulder to Overhead
5 Strict HSPU

WORKOUT
FOR TIME
10-15-20-15-10
Chest to Bar Pull-Ups
KB Goblet Squats (70/53)|(53/35)

FINISHER
3 ROUNDS FOR QUALITY
7/7 Plate Around the World (Athlete
Choice)
14 Superman Rocks
14 DeadBugs

WORKOUT
5 ROUNDS FOR TIME
15 Deadlifts (225/155)|(155/105)
25 Sit-Ups
35 Double Unders*
*Option for ""Unbroken"" Double
Unders

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Clean
(Score is Weight)

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)

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 4 Kip Swings + 2 Kipping
Pull-Ups + 2 Toes to Bar
MIN 2 - :40 Slow Inch Worms w/
Push-Up

WORKOUT
3 ROUNDS FOR TIME
25 Burpees
15 Pull-Up + Toes to Bar*
*1 Pull-Up + 1 Toes to Bar = 1 Rep
**Option to perform 15 Pull-Ups
then 15 Toes to Bar if can not
easily connect the reps.

WORKOUT
EVERY 5:00 x 5 SETS*
20 Russian KB Swings
(70/53)|(53/35)
20 Alt. Goblet Reverse Lunges
30/25 Cal Bike or Row
*Rest remaining time before next set
(Score is Slowest Set)

OPTIONAL COOL DOWN
FOR RECOVERY
1:00 Pigeon Pose (L/R)
2:00 Frog Stretch
2:00 Saddle Pose

STRENGTH
ON A 15:00 RUNNING CLOCK...
Builld to a Moderate-Heavy Complex
1 Front Squat
+
1 Thruster
+
1 Push Press

WORKOUT
FOR TIME
120 Double Unders
40 Thrusters (75/55)|(65/45)
500/400m Row
40 Thrusters
120 Double Unders
-Time Cap 10:00-