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Week 05!
STRENGTH
5-5-5-5
Tempo Strict Press (1111)
(Score is Weight)
WORKOUT
FOR TIME
25 Push Press (43/30)|(30/20)
Immediately into...
7 ROUNDS
6/4 Cal Bike
12 Slam Balls (9/5)
Immediately into...
25 Push Press
(Score is Time)
STRENGTH
5-5-5-5
Tempo Deadlift (1111)
(Score is Weight)
WORKOUT
"BLACK WIDOW" FOR TIME
40-30-20-10 Up-Down
80-60-40-20
Double Unders
3-3-3-3
Deadlift (85/60)|(60/45)
-10:00 Hard Cap-
*Last Seen on 9/11/19 (Score is Time)
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)
WORKOUT
"NCFIT S&C BASELINE I"
I. AMRAP x 6 MINUTES Max Rower
(Score is Cals)
-Rest as Needed-
II. AMRAP x 6 MINUTES
5 Strict Pull-ups
10 Push-ups
(Score is Rounds + Reps)
EVERY :40 FOR 10 SETS
3 Hang Power Cleans
*Keep loading moderate.
(Score is Weight)
WORKOUT
EVERY 1:30 x 7 SETS
5 Hang Power Cleans (60/43)|(43/30)
10 Lateral Burpees Over Bar
(Score is Each Round for Time)
STRENGTH
5-5-5-5
Tempo Back Squat (1111)
(Score is Weight)
"NCFIT S&C BASELINE II"
400m Row (Score is Time)
-Rest 3:00-
ON A 7:00 RUNNING CLOCK...
Row 1000m then in the Remaining Time Max Back Squats (61/43)|(43/30)
(Score is Time + Reps)
WORKOUT
AMRAP x 20 MINUTES
40 Single DB Front Squat (22.5/16)|(16/10)
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee
*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY 7:00 of Yoga Flow...
1:00 Dragon (L)
1:00 Dragon (R)
2:00 Forward Seated Fold 1:00 Saddle Archer (L) 1:00 Saddle Archer (R) 1:00 Rebound Recovery
(No Measure)
WORKOUT
IN TEAMS OF 2...
FOR TIME
60 Cal Row
60 Pull-Ups
40 Deadlift (125/85)|(85/60)
200 Double Unders
60 Cal Row
200 Double Unders
40 Deadlift
60 Pull-Ups
60 Cal Row
*P1 works while P2 rests. Switch every 10 or 15 cal on the rows.
Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners.
(Score is Time)