Strength/Skill
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Thruster
Workout
BENCHMARK WORKOUT
“OPEN 17.5”
10 ROUNDS FOR TIME
9 Thrusters (95/65)|(65/45)
35 Double-Unders
-16:00 Time Cap-
Workout
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***
-Rest as Needed Between Sets-
*On TGU, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.
FINISHER
IN TEAMS OF 3…
ON A 10:00 RUNNING CLOCK…
Max Cal Bike
*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.
Workout
NCFIT BENCHMARK WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in at least :45-:50 or less.
FINISHER
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
Strength/Skill
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.
Workout
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar
Strength/Skill
EMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*Suggested max height of 36″
Workout
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)
