1 ROUND
20 Mountain Climbers
8/8 SA DB Front Squat
10/10 SL Glute Bridges
Into..
1 ROUND
25 Jumping Jacks
6/6 SA DB Push Press
10 Kip Swings
Into..
1 ROUND
100m run
4/4 SA DB Thruster
10 Kipping Knees to Chest
3 rounds
500 run
200 meter farmers carry 70/53 53/35
40 lunges
20burpees
rest until 10 minutes
4 ROUNDS:
500M ROW
20 AIR SQUATS
20 BUTTERFLY SIT-UPS
2 Quick Rounds (5:00 Cap)
10 Wall Ball Front Squats
20 Mtn. Climbers
10 Tuck Ups
20 Jumping Jacks
10 DB High Pulls
IN TEAMS OF 2 …
FOR TIME**
140 Wall Balls
200m Run
140 Cal. Bike
200m Run
140 Sit-Ups
200m Run
140 Alt. DB Snatch
200m Run
*Valentine’s Day Workout – “CUZ I LOVE YOU”
**P1 Works while P2 Rests. Split reps in any way, but complete in the written order. Partners Run the 200m together!
-18:00 Hard Cap-
(Score is Time)
EMOM x 14 MINUTES
MIN 1 – 6 Ring Muscle-Ups
MIN 2 – 15/12 Cal Bike
-Rest 6:00-
EMOM x 14 MINUTES
MIN 1 — 12 HSPU*
MIN 2 – 15/12 Cal Row
*Kipping or Strict — choose whichever option you need to work on more. Adjust reps as needed to get the work done in about :30-:40.
(No Measure)
3:00 PROGRESSIVE WARM-UP ON BIKE
1:00 – Conversational Pace
1:00 – Moderate Pace
:30 – Workout Pace
:30 – Cool Off Pace
Into…
3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)
10 DB Bent Over Row
25’ Quadruped Crawl
ON A 10:00 RUNNING CLOCK…
Practice Your Handstand Push-Ups*
*Different Drills Depending on Level…
Intro – Box HS Push-Up, HS Hold, or HS Negs
Intermediate – Strict or Kipping in Small Sets
Advanced – Deficit Strict or Kipping for Reps
(No Measure)
EVERY 4:00 FOR 6 SETS
7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat
16/13 Cal Bike
-Rest Remainder of the Time-
(Score is Time for Each Set)
*New NCFIT Classic Workout – Happy Valentine’s Day!
5×1
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
5×5
Split Jerk
*Perform at same moderate weight across — this is a speed and technique focus today
(Score is Weight)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
8 Box jumps
8 Ring Rows
16 Lunges
STATION 2
AMRAP
10 Box Jumps
10 Ring Rows
20 Lunges
STATION 3
AMRAP
12 Box Jumps
12 Ring Rows
24 Lunges
STATION 4
AMRAP
14 Box Jumps
14 Ring Rows
28 Lunges