WOD

Workout

RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.

COOL DOWN
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching

Strength/Skill

5×3
Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

NCFIT BENCHMARK WORKOUT
“ELIZA-PLUS”

FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
OPTIONAL FINISHER

3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)

Workout

AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

COOL DOWN
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

Strength/Skill

ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*

*Max 2 attempts at 10RM

Workout

FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-

Workout

3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)

into…

AMRAP x 3 MINUTES
Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into…

AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

COOL DOWN
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!