6/1/2022

STRENGTH
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Deadlift*

WORKOUT
FOR TIME*
100 Alt. DB Up-Down Devil’s Clean (50/35)
*Every 2:30 including 0:00, complete 50
Crossbody Mountain Climbers.

5/31/2022

WORKOUT
AMRAP x 22 MINUTES
500/400m Row
30 Sit-Ups
20 Alt. Lateral Box Step-Overs (24/20)
100m KB or DB Carry (Athlete Choice, Light-Mod)*
*Carry Options:
Filly Carry
Farmer Carry
Front Rack Carry
Mixed Grip Carry

Save the Date

On July 16, 2022, we will get together to honor
Coach Will (Whiz) Whisenant

“The Whiz”
Sign up for the
William D. Whisenant “Whiz” Memorial Workout at
www.eventbrite.com.

5/27/2022

STRENGTH
5-5-5*
Tempo Overhead Squats (22X1)
*Build up to a Moderate weight.

NCFIT BENCHMARK WORKOUT
“COOL HAND LUKE”
7 ROUNDS FOR TIME
7 Overhead Squats (115/75)
7 Bar Facing Burpees
7 Toes to Bar/V-ups/Sit-ups
100m Run

5/26/2022

STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Deadlift*
*Based off of 90% of Heavy 1-Rep

NCFIT BENCHMARK WORKOUT
“CHRISTINE”
3 ROUNDS FOR TIME
500/400m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (24/20)
*BW DL should be considered relatively
light and done unbroken.

5/25/2022

WORKOUT
4 SETS
ON A 5:30 RUNNING CLOCK…
10 No Push-Up Renegade Row (50/35)
15 DB Push Press
50m DB Farmer Carry
5 Rope Climbs
-Rest Remainder of Time-

FINISHER
6 SETS
:30 Max Alt. V-Ups
:30 Tall Plank Hold

5/24/2022

STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Back Squat*
*Based off of 90% of Heavy 1-Rep

WORKOUT
AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*After every Two Rounds, complete a
200m Run.

5/23/2022

STRENGTH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Bench Press*
*Based off of 90% of Heavy 1-Rep

WORKOUT
AMRAP x 6 MINUTES
10 Alt. Front Rack Reverse Lunges (95/65)
8/6 Cal Bike
6 Up-Downs
-Rest 1:30-
AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Bike
6 Alt. Front Rack Reverse Lunges (135/95)