Category: Uncategorized

STRENGTH
EMOM x 3 MINUTES
3 High Hang Power Cleans

Into…

EMOM x 4 MINUTES
4 Hang Power Cleans

Into…

EMOM x 5 MINUTES
5 Power Cleans

(Score is Weight)

WORKOUT
AMRAP x 2 MINUTES
Max Effort Up/Downs

-Rest :30-

FOR TIME
27-21-15-9
Power Cleans (95/65)|(65/45)
Hand Release Push-ups

-Rest :30-

AMRAP x 2 MINUTES

Max Effort Up/Downs

(Score is Time)

STRENGTH
3 SETS FOR QUALITY
15 Barbell Bent Over Row
20 Straight Arm KB Russian Twists

-Rest as Needed b/t Sets-

(No Measure)

BENCHMARK WORKOUT
“ICARUS”

FOR TIME*
100 Double Unders
30 Toes 2 Bar
100 Double Unders
40 Pull-ups
100 Double Unders
50 Burpees

*Last seen 3/1/2020

(Score is Time)

STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5/5 Front Rack Reverse Lunges
MIN 2 – :50 Weighted Glute Bridges

(Score is Weight)

BENCHMARK WORKOUT
“TRIDENT”

AMRAP x 4 MINUTES
Max Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES
Max Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES
Max Wall Balls (20/14)|(14/10)

*Last seen 2/27/2020

(Score is Reps)

STRENGTH
8-8-8*
Deadlift

*Start moderate build to moderate-heavy.

(Score is Weight)

WORKOUT
EVERY 1:30 x 8 SETS
8 Deadlifts (Athlete Choice) + Max Plank Hold

(Score is Weight)

STRENGTH
8-8-8*
Strict Press

*Start moderate build to moderate-heavy.

(Score is Weight)

WORKOUT
5 SETS*
AMRAP x 2 MINUTES
5 Push Press (115/75)|(75/55)
10 Up-Downs Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)

STRENGTH
8-8-8*
Back Squat

*Start moderate build to moderate-heavy.

(Score is Weight)

BENCHMARK WORKOUT
“VIBRANIUM”

2 ROUNDS FOR TIME
16 Box Jumps (30/24)|(24/20)
18 Toes to Bar
20 Front Squats (155/105)|(115/75)

-Hard Cap 10:00-

(Score is Time)

STRENGTH
6 SETS
1 Snatch Grip Deadlift
+
1 High Hang Power Snatch
+
1 Hang Power Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT
4 SETS
50 Double Unders
10 Hang Power Snatch (115/75)|(75/55)
200m ish Run (1 lap around building)

-Rest 1:00 b/t Sets-

(Score is Time)

STRENGTH
EVERY 1:30 x 6 SETS*
3 Power Cleans
+
3 Front Squats

*Keep weight moderate.

(Score is Weight)

WORKOUT
4 ROUNDS FOR TIME
20/15 Cal Row
12 Power Cleans (135/95)|(95/65)
12 Front Squats

(Score is Time)

STRENGTH
4 SETS
7 Barbell Bench Press
10/10 Single Arm DB/KB Supported Row

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT
10 SETS
5 Toes to Bar
7 Plate Ground 2 Overhead (35/25)|(25/15)
9 Barbell Push Press (105/75)|(75/45)

-:30 Rest b/t Sets-

(Score is Time)

STRENGTH
10-10-10*
Deadlift

*Start light build to moderate.

(Score is Weight)

WORKOUT
AMRAP x 13 MINUTES
6 Deadlifts (225/155)|(155/125)*
:30 Deadlift Hold
12 Wall Ball Reverse Lunge (20/14)|(14/10)
12 Pull-ups

*Deadlifts must be unbroken.

(Score is Rounds + Reps)

STRENGTH
10-10-10*
Strict Press

*Start light build to moderate.

(Score is Weight)

WORKOUT
EMOM x 15 MINUTES
MIN 1 – Max KB Swings (53/35)|(35/26)
MIN 2 – 5-7 Barbell Strict Press (Athlete Choice)*
MIN 3 – :45 EZ Run, Bike or Row

*Moderate-Heavy to Heavy.

(Score is Weight)

STRENGTH
10-10-10*
Back Squat

*Start light build to moderate.

(Score is Weight)

WORKOUT
FOR TIME
2 ROUNDS
15/12 Cal Bike
60 Double Unders

Into…

4 ROUNDS
5 Back Squats (185/125)|(135/95)
10 Burpees

Into…

2 ROUNDS
15/12 Cal Bike
60 Double Unders

(Score is Time)

Workout

WARM-UP
200m Row/Ski (.25m bike)

Into…

2 SETS BARBELL WARM-UP (3-5 reps of each)
Clean Grip RDL
Hang Hi-Pull
Hang Muscle Clean
Hang Power Clean
Strict Press
Push Press
Push Jerk

Into…

200m Row/ski (.25m bike)

HERO WORKOUT*
“9/11”

FOR TIME
2001m Row/Ski (2.001 mile bike)*
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 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row/Ski (2.001 mile bike)

*Original workout format attributed to CF BelAir.
**Athletes may start with row/ski/bike and preferably finish the workout with another cardio machine.

(Score is Time)

Although we are sticking with our NCFit NCX programming today, todays date of Sept 11th is not lost on us, nor is its’ significance. We will have a moment of reflective silence at the beginning of each class today and join us on Saturday for a 9-11 Tribute Workout.

STRENGTH
6 SETS*
1 High Hang Power Clean
+
1 Above the Knee Power Clean
+
1 Power Clean
+
1 Front Squat

-Rest as Needed b/t Sets-

*Keep weight moderate-heavy.

(Score is Weight)

BENCHMARK WORKOUT
“LITTLE BEAR”

EVERY :30 x 15 MINUTES
2 Power Clean (185/135)|(135/95)

(Score is Weight)

STRENGTH
5×5*
Back Squat
.
*Keep weight moderate.

(Score is Weight)

WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat (70/53)|(53/35)
Russian KB Swings
Pull-Ups

-Hard Cap 12:00-

(Score is Time)

STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to 2RM Push Jerk

(Score is Weight)

WORKOUT
AMRAP x 12 MINUTES
3,6,9,and so on…
Push Jerks (95/65)|(65/45)
Plate Ground to Overhead (45/25)
Up-Downs

(Score is Rounds + Reps)

STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a 2RM Power Clean

(Score is Weight)

WORKOUT
3 ROUNDS FOR TIME
30/25 Cal Row
20 Wall Balls (20/14)|(14/10)
10 Power Cleans (135/95)|(95/65)

(Score is Time)

2 Hero WOD’s to choose from:

Omar – in memory of U.S. Army 1st Lt. Omar Vazquez

For Time:
10 Thrusters (95/65)
15 bar facing burpees
20 Thrusters (95/65)
25 bar facing burpees
30 Thruster (95/65)

35 bar facing burpees

OR

(Rowing) Rene’ – in memory of Danish Army Sgt. Rene’ Brink Jakobsen

7 Rounds for Time:
Row 400 meters
21 lunges
15 pull-ups
9 burpees

Scale Options: Scale weights, reps and movements as appropriate. Perform with a cohort partner. Ask a coach for scaling guidance if you have questions.

STRENGTH
3-3-3-3-3*
Power Clean**

*Keep weight moderate-heavy.
**Must fully reset between reps.

WORKOUT
AMRAP x 12 MINUTES
1 Power Clean (155/105)|(115/75)
3 Bar Facing Burpees
5 Box Jumps (30/24)|(24/20)

(Score is Rounds + Reps)

STRENGTH
EMOM x 4 MINUTES
6 Back Squat

Into…

EMOM x 3 MINUTES
4 Back Squat

Into…

EMOM x 2 MINUTES
2 Back Squat

*Goal is to increase every minute. Start moderate and end heavy.

WORKOUT
3 SETS
10 Back Squats (115/75)|(75/55)
15 KB Swings (70/53)|(53/35)
20/15 Cal Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)