STRENGTH
4-4-2-2*
Front Squat
*Build to a Heavy weight. Final set of 2
should be heavier than last week’s set of 2.
WORKOUT
FOR TIME
800m Run
50 Unbroken Wall Balls (20/14)*
800m Run
*Each time you break, drop the ball, or
stop movement…complete 15 Air Squats
then continue.
STRENGTH
4-4-2-2*
Power Clean
*Build to a Heavy weight. Final set of 2
should be heavier than last week’s set of
2.
WORKOUT
AMRAP x 13 MINUTES
2 Power Clean (155/105)*
6 Box Jumps (24/20)
12/10 Cal Row
*Increase Power Clean by 2 Rep each
round.
STRENGTH
EMOM x 5 MINUTES*
3-5 Push Press
Into…
EMOM x 5 MINUTES**
2-3 Push Jerk
*Build to a Moderate weight Push Press.
Use your final weight of the Push Press
for the first set of the Push Jerk.
**Build to a Moderate-Heavy weight Push
Jerk.
WORKOUT
EVERY 3:00 FOR 5 SETS
20 Burpees
10 Shoulder to Overhead (115/75)
Max Sit-Ups in time remaining…
-Rest 1:30 b/t Sets-
Black Friday
9:00 am class only today
“STUFFED”
5 ROUNDS FOR TIME*
11 Shoulder to Overhead (135/95)
25 Sit-Ups
11 Bar Facing Burpees
25/20 Cal Row
*After Rounds 1, 3, & 5 complete a 200m
Run.
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
5 ROUNDS FOR TIME*
22 Shoulder to Overhead (135/95)
25 Synchronized Sit-Ups
22 Synchronized Burpees
40/30 Cal Row
*Shoulder to Overhead and Cal Row will be
split as needed with P1 working and P2
resting. Sit-Ups & Burpees must be
completed together. After Rounds 1, 3, & 5
complete a Partner 200m Run.
No classes today.
Happy Thanksgiving!
STRENGTH
6-4-4-2*
Deadlift
*Build to a Heavy weight.
WORKOUT
EVERY 1:30 x 7 SETS
8 Deadlifts (255/175)
50 Double Unders*
-Rest the Remaining Time-
*:45 Cap on Doubles
STRENGTH
EVERY 2:30 x 5 SETS
8 Bench Press*
*Build to a Moderate-Heavy weight. After
each set complete 12-15 Band Pull Apart.
WORKOUT
EMOM x 15 MINUTES
MIN 1 – :30 Max Cal Bike
MIN 2 – 15 Toes to Bar
MIN 3 – 20 Slam Balls (30/20)
STRENGTH
1 Pausing Hang Power Snatch +
2 Hang Power Snatch
WORKOUT
AMRAP x 15 Minutes
6 Hang Power Snatches (75/55)
8 Overhead Lunges
12 Push-ups
24 Crossbody Mountain Climbers
Happy Birthday Coach Shelley!
STRENGTH
6-6-4-4*
Front Squat
NCFIT BENCHMARK WORKOUT
“THE HULK”
AMRAP x 12 MINUTES
5 Front Squats (185/135)
7 Box Jumps (30/24)
10 KB Swings (70/53)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES
2 Front Squats (185/135)
4 Box Jumps (30/24)
6 KB Swings (70/53)
*P1 completes 1 full round. P2 completes a
100m Run. If P1 is still working P2 rests
until P1 completes a full round and then
switch.
STRENGTH
1.) 10-8-6-4* Bench Press (Mod-Heavy)
-Rest 2:00 b/t Part 1 & Part 2-
2.) Max Reps Bench Press (135/95)
WORKOUT
E2MOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of 50′ Bear Crawl +
6 Hand Release Push-Ups +
10 DB Goblet Lunges (50/35)*
*Complete 25′ bear crawl out and 25′
back. Pick up each AMRAP where you left
off.
