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 + […]

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!  

9/18/2020

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch WORKOUT AMRAP x 10 MINUTES 6 Power Snatch (135/95) 6 Bar Muscle-Ups

9/17/2020

SKILL 3 SETS FOR QUALITY 5 Tempo Overhead Squat (3131) (45/35) 10 Alt. Cossack Squat WORKOUT 4 SETS FOR QUALITY 10/10 Bulgarian Split Squats (53/35) 1:00 Crossbody Hold (:30 each side)* 10 DBL KB Tempo Front Squats (30X1) 1:00 DBL KB Front Rack Hold -Rest 1:00 b/t Sets- *For the CB Hold, one arm in […]

9/16/2020

WORKOUT EMOM x 24 MINUTES Min 1 – 250/200m Row Min 2 – :50 Ring Dip or Bench Dip Min 3 – :50 Burpee Box Climb Over (30/24)* *Both feet need to come to the top of the box before getting to the opposite side