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Week 15!
STRENGTH
EMOM x 12 MINUTES
5 Strict Pull-ups or 5 Tough Ring Rows
(Score is No Measure)
WORKOUT
EVERY 3:00 FOR 5 SETS
15/12 Cal Bike
20 Alt. DB Snatch (22.5/15)|(15/10)
10 Pull-ups
STRENGTH
EMOM x 10 MINUTES
4 Back Squats*
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
WORKOUT
NCFIT CLASSIC WORKOUT
"THE REGULATOR"
FOR TIME
750m Row
10 Thrusters (43/30)|(30/20)
500m Row
20 Thrusters
250m Row
30 Thrusters
(Score is Time)
STRENGTH
6-4-2-6-4-2
Bench Press*
*Increase weight every round. Keep weight moderate.
(Score is Weight)
WORKOUT
AMRAP x 10 MINUTES
10 Up-Downs
10 Slam Balls (9/5)
250m Row
(Score is Rounds + Reps)
THURSDAY
STRENGTH
EMOM x 10 MINUTES
4 Deadlifts*
*Increase weight every other round.
Keep weight moderate.
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
15 Deadlifts (55/35)|(45/30)
15 Sit-ups
10 Box Jump-Overs (60/50)
(Score is Time)
EMOM x 10 MINUTES
4 Push Press*
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
FOR TIME
50/40 cal Assault Bike
into...
4 ROUNDS
10 Push Press (60/45)|(45/30)
15 Toe 2 Bar
(Score is Time)
BENCHMARK WORKOUT
"CINDY"
AMRAP x 20 MINUTES
5 Pull-ups
10 Push-ups
15 Air Squats
(Score Rounds + Reps)
WORKOUT
3 ROUNDS FOR TIME
30/20 cal Assault Bike
50 Sit-ups
25 Power Snatch (35/55)|(30/20)
(Score is Time)
FINISHER
4 SETS*
7 Full Curls
7 Full to Half Curls 7 Half to Full Curls
*Athlete can use DB or Barbell
-Rest as Needed b/t Sets-
(No Measure)
A.) BENCHPRESS