1/22/2021

STRENGTH 8-8-6-6-4-4* Bench Press *Build from Light-Moderate to Moderate-Heavy WORKOUT EVERY 3:00 x 5 SETS 500/400m Row Max DB Floor Press (50/35) in Time Remaining…

1/21/2021

WORKOUT AMRAP x 25 MINUTES 75 Double Unders 25 Russian KB Swings (70/53) 20 KB Goblet Reverse Lunge 15 Toes to Bar 100m Single KB Suitcase Carry* *Switch hands at 50m.

1/20/2021

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Barbell can come out of the rack NCFIT BENCHMARK WORKOUT “PUNCH OUT” FOR TIME 800m Run 30 Thrusters (115/75) 30 Lateral Burpees Over Bar

1/19/2021

STRENGTH 3 SETS FOR QUALITY 5 Tempo Sumo Deadlift (30X1)* 10/10 DB Suitcase Split Squats 20 Slow Alt. V-Ups *Build from Moderate to Moderate-Heavy WORKOUT 3 ROUNDS FOR TIME 15 Deadlifts (185/135) 15 Box Jumps (24/20) Immediately Into… 3 ROUNDS FOR TIME 12 Deadlifts (225/155) 12 Box Jumps

1/18/2021

WORKOUT AMRAP x 10 MINUTES 8 Alt. DB Hang Split Snatch or Hang Snatch (50/35) 12 Sit-Ups -Rest 1:00- AMRAP x 3 MINUTES Max Cal Bike

1/15/2021

SKILL EMOM x 10 MINUTES MIN 1 – Bar or Ring Muscle Up Practice MIN 2 – 3 Cycled Push Jerk (Building)* *Bar comes from the floor. WORKOUT AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Push Jerk (155/105) 9 Box Jumps (30/24)

1/14/2021

WORKOUT EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20) (24/20) MIN 2 – :45 Max Strict Box or Ring Dips MIN 3 – :45 Plank Hold (Plate on Back Optional) MIN 4&5 – 1:45 Run, Bike, Row *Weight Vest Optional

1/13/2021

STRENGTH 3×5 Overhead Squat (Moderate-Heavy)* *Same weight across for all sets. WORKOUT FOR TIME 20-16-12 Alt. DB Squat Snatch (50/35) Up-Downs Over DB

1/12/2021

SKILL 3 SETS Max Pull-Ups* -Rest as Needed b/t Sets- *End set before grip or mechanics fail. WORKOUT AMRAP x 5 MINUTES 5 Strict Pull-Ups 7 Hand Release Push-Ups -Rest 2:00- AMRAP x 5 MINUTES Max Cal Bike -Rest 2:00- AMRAP x 5 MINUTES 5 Pull-Ups* 7 Hand Release Push-Ups *Chest to Bar optional

1/11/2021

STRENGTH E2MOM x 14 MINUTES 5 TNG Deadlifts* Immediately into… :30 Max Double Unders *Build from Moderate to Heavy. WORKOUT 3 ROUNDS FOR TIME 6 Deadlifts (315/225) 12 No Push-Up Renegade Row (35/20) 72 Double Unders

1/8/2021

BASELINE WORKOUT “NCMETCON BASELINE II” (last seen 9/23/2020) I. ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Back Squat II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike

1/7/2021

WORKOUT 4 SETS FOR QUALITY 3/3 DB Turkish Get-Ups (Athlete Choice) 12/12 Tempo Supported DB Row (2111)(Athlete Choice) 1:00 DB Front Rack Hold 30 Weighted Sit-Ups -Rest As Needed b/t Sets- FINISHER EMOM x 5 MINUTES 20 DB Hollow Flutter Kicks Max V-Ups in Time Remaining