AMRAP x 5 MINUTES
10 Up-Downs
8 Ring Rows
6 Barbell Strict Press
6-4-2-6-4-2
Push Press*
*Second set of 6-4-2 should be heavier than your first set of 6-4-2
(Score is Weight)
4 SETS
10 Push Press (115/75)|(95/65)
10 Burpee Pull-up
12/10 Cal Row
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
EMOM x 4 MINUTES
MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges
MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts
Into …
AMRAP x 3 MINUTES
50m Run
5 Plate Ground to Overhead
5 Plate Floor Press
5 SETS
:20 MAX Cal. Bike
:40 Recovery Bike
-No Additional Rest b/t Sets-
(Score is Total Number of Calories)
-Rest 2:00-
AMRAP x 7 MINUTES
10 Plate Ground to Overhead
10 Plate Press-Outs
100m Run
(Score is Rounds + Reps)
***HOME VERSION***
5 SETS
:20 MAX Distance Run
:40 Recovery Jog
-No Additional Rest b/t Sets-
(No Measure)
-Rest 2:00-
AMRAP x 7 MINUTES
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run
(Score is Rounds + Reps)
20 Butt Kickers
20 Jumping Jacks
20 Toy Soldiers
20 Step Back Lunges
20 V-Ups
20 Push Ups
Home Option:
Strict Single Arm Press
10 per side, 5 sets
Four Rounds
Run 400 meters
25 SIngle Arm Push Press
25 Step Back Lunges w/ DB
(Score is Time)
5 minute AMRAP
50 jumping jacks
40 mountain climbers
30 Hip Bridges
20 Squats
10 Up Downs (No Push Up Burpees
REST 1 MINUTE
Tabata Plank –
20 seconds on/10 seconds off
8 Rounds
If you’d like to spice it up, try 1 arm or 1 leg or 1 arm & leg off of the ground
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3?si=HvDPNiVQT5SASsSzmzooyA
15 Goblet or Air Squats w/ 1 sec pause in the bottom
One set every 90 seconds
5 Rounds:
3 Minute AMRAP
-Run 200 meters or 30 to 50 double unders – or 60 -100 single unders – or 50 speed jacks -or- 100 mountain climbers
-15 KB or DB Swings or 20 Plank Knee to Elbows or 15 Plyo Jumps
-Max Air Squats to 2:30
-Rest to 3 minutes
RX+ Jump Squats
Alternating Tabata
20 seconds on, 10 seconds off!
Bicycle Crunches
V Hold or Hollow Hold
AMRAP x 2 MINUTES
20 Jumping Jacks
8 Box Step-ups
-:30 Rest-
AMRAP x 2 MINUTES
20 Mountain Climbers
10 Russian KBS
-:30 Rest-
AMRAP x 2 MINUTES
5 Box Jumps
10 Air Squats
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Front Squat
(Score is Weight)
AMRAP x 12 MINUTES
5 Front Squats (185/125)|(135/95)
7 Box Jumps (30/24)
10 KB Swings (70/53)|(53/35)
(Score is Rounds + Reps)
*New NCFIT Classic Workout
TABATA 8 ROUNDS (:20 ON // :10 OFF)
MVMT 1 – Jump Rope // 2nd Round – Double-Unders
MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10)
MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height
MVMT 4 – Up Downs // 2nd Round – Burpees
EMOM x 9 MINUTES
MIN 1 – :40 MAX Double-Unders
MIN 2 – 10 DB Front Rack Alt. Step-Ups
MIN 3 – 14 Box Jumps
-2:00 Rest-
AMRAP x 3 MINUTES
MAX Burpees
(Score is Total Number of Burpees)
***HOME VERSION***
EMOM x 9 MINUTES
MIN 1 – :40 MAX Jump Rope or Mountain Climbers
MIN 2 – 10 Backpack Front Rack Lunges
MIN 3 – 14 Jump Squats w/ Backpack
-2:00 Rest-
AMRAP x 3 MINUTES
MAX Burpees
(Score is Total Number of Burpees)
FOR QUALITY*
50 (Weighted) Sit-Ups
50 Hollow Rocks
*Break up the movements in any order and any rep scheme.
(No Measure)