Strength/Skill
EMOM x 6 MINUTES
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Front Squat
*Keep loading moderate.
(Score is Weight)
Workout
4 ROUNDS FOR TIME
5 Hang Power Cleans (95/65)|(65/45)
7 Ring Rows
100m Run
-Rest 2:00-
4 ROUNDS FOR TIME
5 Hang Power Cleans (135/95)|(95/65)
7 Pull-ups
100m Run
(Score is Time)
Strength/Skill
EMOM x 10 MINUTES
MIN 1 – 10-15 SA DB Bench Press (R)
MIN 2 – 10-15 SA DB Bench Press (L)
(Score is Weight)
Workout
4 SETS
15/12 Cal Bike
10 Burpees Box Jump Overs (24/20)
-Rest 1:00 b/t Sets-
(Score is each Round for Time)
Strength/Skill
ON A 10:00 RUNNING CLOCK…
Build to 10-Rep Deadlift
(Score is Weight)
Workout
“THE INFERNO”
FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)|(95/65)
75 Double Unders
35 Air Squats
20 Deadlifts (185/125)|(115/75)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)|(135/95)
*New NCFIT Classic Workout
-15:00 Time Cap-
(Score is Time)
Strength/Skill
EMOM x 9 MINUTES
MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26)
MIN 2 – :45 DBL OH KB Hold
MIN 3 – Walking Rest
(No Measure)
Workout
AMRAP x 14 MINUTES
200m Run
30 Double Unders
12/10 Cal Bike
7 KB Goblet Squats (70/53)|(53/35)
(Score is Rounds + Reps)
Strength/Skill
5-5-5-5
Tempo Deadlift (2121)
(Score is Weight)
Workout
3 ROUNDS FOR TIME
50m KB Farmer Carry (70/53)|(53/35)
15 Deadlifts (165/115)|(115/75)
50m KB Farmer Carry
15 Jumping Pull-ups
(Score is Time)
