AMRAP x 4 MIN (w/light KB)
30 Single Unders
5/5 SA Ring Row (easy angle)
25’ SA Farmer’s Carry (right)
25’ SA Farmer’s Carry (left)
AMRAP x 8 MINUTES
40-30-20-10
Ring Rows
Double-Unders
-Rest 2:00-
AMRAP x 8 MINUTES
50m SA Farmer Carry (Right Side)
:30 Plank Hold
50m SA Farmer Carry (Left Side)
:30 Plank Hold
(Score is Rounds + Reps)
50 Reps of “Bear Complex” (155/105*
*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
*Perform today’s barbell conditioning AFTER the strength portion
(Score is Time)
Grab a Kettlebell!
1 ROUND
5 Bootstraps
5/5 Thoracic Rotations
10 Scap Push-Ups
100m Run
Into…
3 ROUNDS
10 KB Sumo DL
10 Scap Pull-Ups
5 Kipping Swings
10 Tuck Ups
AMRAP x 18 MINUTES
15 KB Sumo DL High Pull (70/53)|(53/35)
12 Toes 2 Bar
9 Ring Row or Strict Pull-Up
200m Med Ball Run (20/14)|(14/10)
(Score is Rounds + Reps)
3 SETS*
10 Bench Press (Athlete Choice, Unbroken)
20 Slow Tucks-Ups
-Rest as Needed b/t Sets-
(Score is Load)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
3-3-3-3-3*
Bear Complex**
*Start moderate and build to heaviest set of 3. Be careful with bringing the bar to the back…if unsure or too heavy, do not attempt. Train smart!
**1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
*Perform today’s strength BEFORE the conditioning portion
(Score is Weight)
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