WOD Blog

Fri, Sep 10

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (954 days ago)

091021 Workout


Cardio,Strength: Time
Workout

WARM-UP
2:00 Cardio Choice (EZ to Moderate Pace)
Then perform Warm-Up w/ an Empty Barbell…

AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch

*After the warm-up, place your barbell in the squat rack and begin to prepare for adding load and tempo to the Front Squat.

STRENGTH
10-8-6*
Tempo Back Squat or Tempo Front Squat**

*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set...
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)

(Score is Weight)

NCFIT BENCHMARK WORKOUT
'SPEED DEMON'

3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-Hard Cap 8:00-

(Score is Time)

KG DB: (15/9)|(9/6)

OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Nasal Breathing Walk
3:00 Foam Roll Quads

(No Measure)

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