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
1/6/2021
BASELINE WORKOUT
“NCMETCON BASELINE III”
(last seen 9/25/0020)
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
1/5/2021
BASELINE WORKOUT
“NCMETCON BASELINE I”
(last seen 9/21/2020)
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time
Max Meters on Rower
-Rest as Needed b/t Efforts*-
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
