AMRAP X 5 MINUTES
100m Run
5/5 DB Upright Row
10 Alt. Reverse Lunges
EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – 12 DB Hang Power Cleans
MIN 3 – 12 Single DB Alt. Curtsy Squats
(No Measure)
2 ROUNDS
10 Alt. PVC Lunge
https://youtu.be/oFbHWV8LwCw
10 Scap Pull-Ups
https://youtu.be/sfTsgt-a63c
10 Alt. Squat Thoracic Rotation
https://youtu.be/Q65ePUFLytQ
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
30 Single Unders
Put PVC back, grab a bar or single DB for WOD
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Shoulder to Overhead (Building)
MIN 2 – 9, 12, or 15 V-Ups
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes choose which rep scheme they follow in the bodyweight movements.
Shoulder to overhead starts light then can build every round or every other round, or just focus on technique. From the rack.
DO NOT GET SLOPPY! This is practice.
Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.
-Rest 2 minutes
at 20:00 Mark:
EMOM: 10 Air squats + Max double unders.
Score is time when you finish 200 dubs.
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
TABATA
Mountain Climbers
STATION 2
TABATA
KB Deadlift
STATION 3
TABATA
Sit-Ups
STATION 4
TABATA
Box Step-Ups
3 SETS
10 Unbroken Power Cleans*
*Increase weight each set
-Rest as Needed b/t Sets-
(Score is Weight)
3 SETS
10 Unbroken Power Snatch*
*Increase weight each set
-Rest as Needed b/t Sets-
(Score is Weight)
2 ROUNDS
10 PVC Pass Through Lunge
10 Scap Pull-Ups
10 Alt. Squat Thoracic Rotation
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
10 Kip Swings
EMOM x 18 MINUTES
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.
(Score is Load)
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
EMOM x 8 MINUTES
MIN 1 – Max Strict HSPU
MIN 2 – Max Strict Pull-Ups
(Score is Reps)
4 ROUNDS (6:00 MINUTE CAP)
1/1 SA DB Burpees
2/2 SA DB Floor Press
3/3 SA Ring Row
6/4 Cal Bike (increasing pace)
EMOM x 6 MINUTES
MIN 1 – 10-15 SA DB Incline Bench Press (R)
MIN 2 – 10-15 SA DB Incline Bench Press (L)
(Score is Weight)
“NCFIT S&C BASELINE I”
I. AMRAP x 6 MINUTES
Max Cal Bike
(Score is Cals)
II. AMRAP x 6 MINUTES
5 Strict Pull-ups
10 Push-ups
(Score is Rounds + Reps)
2 ROUNDS
10 Alt. PVC Lunge
https://youtu.be/oFbHWV8LwCw
10 Scap Pull-Ups
https://youtu.be/sfTsgt-a63c
10 Alt. Squat Thoracic Rotation
https://youtu.be/Q65ePUFLytQ
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
10 Kip Swings
Put PVC back, grab a bar or single DB for WOD
DOOF DOOF DOOF!
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes choose which rep scheme they follow in the bodyweight movements.
Power Snatch starts light then can build every round or every other round, or just focus on technique.
DO NOT GET SLOPPY! This is practice.
Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.
-Rest 2 minutes
Run 800 meters for time.
Score run, note weight.
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
100 wallballs for time 20/14
2 ROUNDS
5 Bodyweight Goodmornings*
10 Air Squats
5 Push-Up to Down Dog
10 Burpees
*Feet in squat stance, push the hips back and bow forward until you feel tension in the hamstrings, then use the legs to stand up
2 ROUNDS
3/3 Single Arm DB Deadlift (sumo or suitcase)
3/3 Single Arm DB Strict Press with :02 pause overhead
3/3 Single Arm DB Devil’s Press**
**DB begins on the ground, forward fold, place the right hand on the DB, burpee, jump forward and finish with a single arm DB snatch. The DB can be between the feet or on the outside during the snatch portion.
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
6 DB Deadlifts
4 DB Strict Press
2 Devil’s Press
-Rest 2:00-
REPEAT!
(Score is Rounds + Reps)
2-3 SETS
10 Hammer Curls
20 Weighted Russian Twists
10 Skull Crushers
(No Measure)
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups
Into..
2 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings
Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
ON A 10:00 RUNNING CLOCK…
Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.
If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.
20 Bar Muscle-Ups – OR – 40 Pull Ups
Then in the remaining time…
6 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Burpees
Modify Cleans to Hang Power or KB Swings as needed.
This should be a weight you can do UNBROKEN for 20 reps.
42 cleans and 42 burpees – scale weight accordingly.
Movement integrity before LOAD always.
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Medball Power Cleans
10 Medball Push Press
STATION 2
1:00 Row for Max Distance
1:00 Rest
:30 Row for Max Distance
:30 Rest
STATION 3
AMRAP
10 Medball Front Squats
10 Medball Russian Twists
3 ROUNDS FOR TIME
20/15 Cal Row
25′ HS Walk
-Rest 2:00-
3 ROUNDS FOR TIME
20/15 Cal Row
25′ HS Walk
(Score is Time)
3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations
Into…
EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar
3-3-3-3-3
Back Squat*
*Start moderate and build to heaviest set of 3.
(Score is Weight)
3 ROUNDS FOR TIME
13 Back Squats (155/105)|(115/75)*
350/300 Row
*Squat can come from ground or rack.
(Score is Time)
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
(No Measure)
5 SETS
1:30 Wall Sit
-Rest 1:30 b/t Sets-
(No Measure)
5 SETS
1:00 Hollow Hold
– Rest 1:00 b/t Sets-
(No Measure)