WOD Blog

Thu, Sep 15

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1327 days ago)

091522 Workout


(Time)
Workout

WARM-UP
EMOM x 7 MINUTES (:40 ON / :20 OFF)
MIN 1 - Up-Down + Scap Push-Up
MIN 2 - Alt. Samson Lunges
MIN 3 - Single DB Strict Press
MIN 4 - Up-Down + Step-Up
MIN 5 - Jumping Air Squats
MIN 6 - Single DB Push Press
MIN 7 - Up-Down + Box Jump

STRENGTH
4 SETS
5 Drop Jerks*

-Rest As Needed b/t Sets-

*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.

(Score is Weight)

Week 2 of 9

NCFIT BENCHMARK WORKOUT
'DEJA VU'

EMOM x 20 MINUTES
MIN 1 - 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead (50/35)|(35/20)
MIN 2 - Rest

(Score is Total DB S2OH Reps)

KG DB: (22.5/15)|(15/10)

NOTE: New Benchmark

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Lats + Tricep Smash

(No Measure)

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