10/1/2020

BENCHMARK WORKOUT
“ANNIE-UP” FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups

9/30/2020

WORKOUT
AMRAP x 5 MINUTES
20 Russian KBS (70/53)
20/15 Cal Row

-Rest 1:30-

AMRAP x 4 MINUTES
16 Russian KBS (70/53)
16/12 Cal Row

-Rest 1:00-

AMRAP x 3 MINUTES
12 Russian KBS (70/53)
12/10 Cal Row

-Rest :30-

AMRAP x 2 MINUTES
8 Russian KBS (70/53)
8/6 Cal Row
(Score is Rounds + Reps)

POST-WORKOUT STRENGTH
5×5 Bench Press*
*Weight stays moderate-heavy across all sets.

9/29/2020

SKILL
EVERY 2:00 x 6 SETS
:30 Handstand Hold
3-5 Negative Handstand Push-Ups or Pike Push-Ups
5 TNG Deadlifts*
*Building Past Workout Weight

BENCHMARK WORKOUT
“DIANE”
FOR TIME
21-15-9
Deadlift (225/155)
Handstand Push-up

9/28/2020

SKILL
4 SETS FOR QUALITY
:20 Hollow Body Bar Hang
3 Strict Hollow Body Pull-Ups
5 Tempo Front Squats (3131)
-Short Walking Rest b/t Sets-

WORKOUT
AMRAP x 12 MINUTES
4 Strict Pull-Ups
8 Front Squat (135/95)
12 Hand Release Push-Ups

9/25/2020

BASELINE WORKOUT
“NCMETCON BASELINE III”
I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
-Rest as Needed b/t Efforts*-

II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)
*For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk

9/24/2020

WORKOUT
EMOM x 28 MINUTES
MIN 1 – :50 Cal Row, Bike, or Run
MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)
MIN 3 – 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time
MIN 4 – Walking Rest w/ Nasal Breathing Only!

9/23/2020

BASELINE WORKOUT
“NCMETCON BASELINE II”
I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat
-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike

9/22/2020

SKILL
ON A 10:00 RUNNING CLOCK…
Build Sumo DL in Sets of 3-5 Reps &
Practice Strict Bar Work*
*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang

WORKOUT
5 SETS FOR QUALITY
10 “Library” Sumo Deadlifts (225/155)
1:00 Elbow Plank
15 Strict Knee Raises
-Rest :30 b/t Sets-

9/21/2020

BASELINE WORKOUT
“NCMETCON BASELINE I”
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower

II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

Everybody is doing awesome on their planks, keep it up!

You can plank at home, at the gym, at work…just keep track of your time and add it to the board.

There is still time to beat Sean!