October 31, 2019

STRENGTH 


EVERY :45 FOR 6 SETS
3 STRICT Press*

*Increase weight every round. Work up to and past your workout weights.

METCON


NCFIT BENCHMARK WORKOUT
"INFINITY LOOP"

4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME
10 Push Press (95/65)|(65...

October 30, 2019

STRENGTH


EVERY :45 FOR 6 SETS
3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

METCON


AMRAP x 14 MINUTES
15 Deadlifts(185/135) 155/105
10 Box Jumps (24/20)
15 Deadlifts
15 Box Jumps
15 Deadlifts
20 Box Jumps
...and so on by 5 reps on Box jumps. Deadlift...

October 29, 2019

STRENGTH 

3 SETS
Push Press x 5 (lightish weight or barbell only)
Overhead Alternating Reverse Lunges x 10 reps
Overhead Carry x 50 ft
Front Rack Carry x 50 ft
Front Rack Lunges x 10 reps 

** lighting weight or barbell only

If big class use Kettlebells 

Make sure they are not d...

October 28, 2019

STRENGTH


3 SETS
15 Box Dips

into...

MAX DBL KB Strict Press (35/25)

Then ...


2 SETS
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists 


-Rest 2:00 b/t Sets-

METCON


FOR TIME
100 Double Unders
800m Run/ 800m Row
60 Sit-ups
40 KB Swing (55/45)
20 Burpees
100 Double Under...

October 26, 2019

METCON

In teams of two, alternating each movement, complete 10 rounds for time of:
400 Meter Run**
30 Wall Ball Shots (20/14 lbs)
20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)

10 Strict Pull UPS

5 Devil Press



(Partner A runs 400 meters; Partner B performs 30 Wall Ball Shot...

October 25, 2019

METCON

October Challenge 

Death by 2 Burpees 

Rest 5 - 10 minutes

Workout 20.3 (Repeat of 18.4)

SCALE

For time:
21 Deadlifts #185/115

21 Hand Release Push Ups 

15 Deadlifts 

15 Hand Release Push Ups 

9 Deadlifts 

9 Hand Release Push Ups 

21 Deadlifts #225/155

21 Handstand Push Ups 

1...

October 24, 2019

STRENGTH 


EVERY :45 FOR 10 SETS
3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy.

METCON


10 ROUNDS FOR TIME
5 Thrusters (75/55)
10 Push-ups

10 T2B

-15:00 Time Cap- 

October 23, 2019

STRENGTH


10-10-10-10
Bench Press*

*Sets must be unbroken.

METCON


AMRAP x 9 MINUTES
8 DB Bent Over Row (35/25)
8 DB Ground to OH
100m Run 

Rest 3 min

6 Rounds

8 Pull Ups 

16 Slam Balls 

100ft Bear Crawl

October 22, 2019

STRENGTH


EMOM x 8 MINUTES
3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy.

METCON


"DOUBLE AMRAP"
AMRAP x 6 MINUTES
5 Front Squats (95/65)
7 Box Jump Overs (24/20)
10 Wall Ball (20/14)

-Rest 2:00-

AMRAP X 6 MINUTES
5 Front Squats
7 Box Jump Overs
10 Wall...

October 21, 2019

STRENGTH


EMOM x 12 MINUTES
MIN 1 - 20 DBL KB Deadlift (55/35)
MIN 2 - :40 DBL KB FR Hold
MIN 3 - 15 KB Upright Row

METCON


FOR TIME
150 KBS (55-45/35-30)*

*Every time you break, complete a 

100m Run + 100ft Sled Push #25/empty

-18:00 Time Cap- 

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