AMRAP x 4 MINUTES
20 Jumping Jacks
8 Alt. Step-ups
4 Burpees
EMOM x 10 MINUTES
MIN 1 – 10-15 SA DB Bench Press (R)
MIN 2 – 10-15 SA DB Bench Press (L)
(Score is Weight)
4 SETS
15/12 Cal Bike
10 Burpees Box Jump Overs (24/20)
-Rest 1:00 b/t Sets-
(Score is each Round for Time)
3 ROUNDS
8/6 Cal Row
8 Step Ups
10 Good Mornings PVC
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)
FOR LOAD
3×3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
FOR TIME* – but MORE for technique.
15-12-9
Hang Power Clean – Light
Box Jump (high)
Rest 2 minutes
12-9-6
Hang Power Clean -Medium
Box Jump (higher)
Rest 2 minutes
9-6-3
Hang Power Clean -Heavy – ish
Box Jump (highest)
Goal is three increasing weights for cleans & heights for the Box Jump.
Modify to KB swings as desired.
(Score is Time -)
2 ROUNDS (Increase pace & weight in 2nd round)
:30 Bike
10 DBL KB RDLs (lower to hang position)
:30 DBL KB Front Rack Hold
10 DBL KB Suitcase Deadlifts
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 KB Suitcase Deadlifts
MIN 3 – :45 DBL KB Front Rack Hold
(Score is Weight)
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Max Reps Strict Pull Ups
Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.
NO KIP, NO SWING, NO CHEATS!
Build to heavier than last week.
Alternate EMOM
1: Sumo Deadlifts
2: 3 Kips + 3 Kipping Pull Ups [Rx+ add butterfly pull ups or bar muscle ups]
3: Full rest.
AMRAP x 12 MINUTES
8 Front Squats (155/108)
8 Deadlifts
8 Bar-Facing Burpees
FOR RECOVERY
Pec, lat and calf stretching
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
Min 1- 20 Alt DB Snatch
Min 2- 20 Sit-Ups
STATION 2
AMRAP
10 Burpees Over DB
10 Single DB Front Squats
STATION 3
EMOM
Min 1- 10/10 Single DB Push Press
Min 2- 10/10 DB Suitcase DL
STATION 4
AMRAP
10 Burpees Over DB
20 Single DB Front Rack Lunges
5 SETS
40/35 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
2 ROUNDS
:30 Alt. Crossovers
:30 Alt. Scorpions
:30 Alt. Spiderman Lunges
:30 Bird Dogs
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
ON A 7:00 RUNNING CLOCK…
Pull-Up Progression*
*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into…
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)
5×5
Front Squat*
*Perform at same moderate-heavy weight across
5×5
Push Press
*Perform at same moderate-heavy weight across
(Score is Weight)
EVERY 2:00 FOR 4 SETS*
:30 Single Unders
:30 Forward Lunges
:30 Good Mornings
SET 2
:30 Fast Singles
:30 Reverse Lunges
:30 Leg Swings
SET 3
:30 High Jumps
:30 Air Squats
:30 Inch Worms
SET 4
:30 Double Unders
:30 Jumping Air Squats
:30 Wide Stance Good Mornings
ON A 10:00 RUNNING CLOCK…
Build to 10-Rep Deadlift
(Score is Weight)
FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)|(95/65)
75 Double Unders
35 Air Squats
20 Deadlifts (185/125)|(115/75)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)|(135/95)
-15:00 Time Cap-
(Score is Time)
*New NCFIT Classic Workout
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
2 ROUNDS
:30 Alt. Hollow Rocks
:30 Alt. Scorpions
https://www.youtube.com/watch?v=uNDfgnWN2G0
:30 Alt. Spiderman Lunges
https://youtu.be/3dgNcNU74_w
:30 Bird Dogs
https://youtu.be/k2azbhhuKuM
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Max Reps Strict Pull Ups
Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.
NO KIP, NO SWING, NO CHEATS!
7 Minute EMOM
1-3 Strict Pull Ups
1-3 Kipping Pull Ups
(Do this as an unbroken set)
RX+ try adding 1-3 bar muscle ups
If you’re still working on pull ups, sceale to tough ring rows or jumping pull ups
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
FOR RECOVERY
Pec, lat and calf stretching
2 ROUNDS
5/5 Single Arm Ring Rows
20 Alt. Groiners
20 Alt. Plank Shoulder Taps
10 Up-Downs
10 Air Squats @32X1
10 Burpees
EMOM x 4 MINUTES*
:20 MAX Ring Rows / :40 Rest
EMOM x 4 MINUTES
:20 MAX Push-Ups / :40 Rest
EMOM x 4 MINUTES
:20 MAX Air Squats / :40 Rest
EMOM x 4 MINUTES
:20 MAX Burpees / :40 Rest
*No Additional Rest b/t EMOMs
(Score is Total Reps for Each EMOM)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
30 Wall Balls
20 Ring Rows
STATION 2
AMRAP
30 Plate Hops
20 DB Deadlift
STATION 3
AMRAP
30 Double Unders
20 DB Lunges