AMRAP x 5 MINUTES
8/6 Cal Row
6 Burpees
4 Alt. Groiners
5-5-5-5
Tempo Front Squat (4211)
(Score is Weight)
FOR TIME
25-20-15
Cal Row
15-20-25
Front Squat (135/95)|(95/65)
10-10-10
Burpees
(Score is Time)
*New NCFIT Classic Workout
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction
-THEN-
AMRAP X 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.
If you finish early do 100 burpees while you wait.
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Number of push jerk, burpee/dubs rounds MUST be completed for jerks to count)
21-15-9
Box Jump 24/20
Kb Swing (American) 53/35
TABATA #1
:20 ON // :10 OFF; 8 ROUNDS
MVMT 1 – Slam Ball Deadlifts
MVMT 2 – Hollow Hold
MVMT 3 – Air Squats
MVMT 4 – Alt. Groiners
-1:00 Rest // Review
TABATA #2
MVMT 1 – Slam Balls
MVMT 2 – Tuck-Ups
MVMT 3 – Wall Sit
MVMT 4 – Mountain Climbers
EMOM x 16 MINUTES
MIN 1 – :45 MAX Slam Balls
MIN 2 – :45 MAX Tuck-Ups
MIN 3 – :45 MAX Wall Sit
MIN 4 – :45 MAX Mountain Climbers
(Score is Each Round for Reps)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max Double Unders
1:00 Plank
1:00 Max Double Unders
STATION 2
AMRAP
10 Hollow Rocks
10 DB Push Press
STATION 3
1:00 Max Jumping Lunges
1:00 Wall Sit
1:00 Max Jumping Lunges
EXTENDED RUNNING WARM-UP
200m Jog
into…
2 SETS
50′ Butt Kickers
50′ High Knees
25′ Walking Leg Kicks
25′ Ankle Grab + Bow
into…
3 SETS
(Increase pace each run & each set)
25m Jog
50m Run
75m Run + 25m Jog
(No Measure)
10 SETS
100m Sprint*
*All out effort each run…no gaming it.
-Rest as Needed b/t Sets-
(Score is Slowest Time)
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction
-THEN-
AMRAP X 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
5 SETS*
2 Push Press
+
1 Push Jerk
+
1 Split Jerk
*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Reps)
5×1
High Bar Back Squat*
*Perform all sets at the same heavy weight across.
(Score is Weight)
5×1
Squat Clean*
*Perform all sets at same heavy weight across.
(Score is Weight)