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
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
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 + […]
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
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
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
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!
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
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-
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!
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
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 […]