Workout
STRENGTH
EMOM x 6 MINUTES
MIN 1 – 10-15 SA DB Incline Bench Press (R)
MIN 2 – 10-15 SA DB Incline Bench Press (L)
(Score is Weight)
NCFIT BENCHMARK WORKOUT
“NCFIT S&C BASELINE I”
I. AMRAP x 6 MINUTES
Max Cal Bike
(Score is Cals)
-Rest as Needed-
II. AMRAP x 6 MINUTES
5 Strict Pull-ups
10 Push-ups
(Score is Rounds + Reps)
Workout
STRENGTH
5-5-5-5
Tempo Strict Press (1111)
(Score is Weight)
WORKOUT
FOR TIME
25 Push Press (95/65)|(65/45)
Immediately into…
7 ROUNDS
6/4 Cal Bike
12 Slam Balls (30/20)|(20/10)
Immediately into…
25 Push Press
(Score is Time)
Workout
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
120 Thrusters (135/95)|(95/65)
120 Up-Downs
*P1 works while P2 rests. Reps can be broken up and completed in any order.
(Score is Time)
COOL DOWN
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back
(No Measure)
Strength/Skill
5-5-5-5
Tempo Strict Press (2111)
(Score is Weight)
Workout
EVERY 2:00 FOR 6 SETS
20/15 Cal Row
MAX Push Press (115/75)|(75/55)
-Rest :30 b/t Sets-
(Score is Reps)
Strength/Skill
5-5-5-5
Tempo Back Squat (2111)
(Score is Weight)
Workout
AMRAP x 11 MINUTES
1 Back Squats (155/105)|(95/65)
2 Slam Balls (20/10)
3 Slam Ball Reverse Lunges
*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.
(Score is Rounds + Reps)
