SKILL 2 SETS FOR QUALITY* 200m Run into… 4 Kip Swings + 3 Kipping Hips to Bar or 3 Dynamic Kips + 2 BMU or 2 Pull-Ups *Athletes can rest briefly b/t movements -Rest as needed b/t Sets- BASELINE WORKOUT “NCMETCON BASELINE I” I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining […]
WORKOUT 4 SETS FOR QUALITY ON A 5:00 RUNNING CLOCK… 2:00 Cardio of Choice 1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy) 8/8 Single DB or KB Suitcase Split Squats (Athlete Choice) Walking Recovery in Time Remaining*… *Practice nasal breathing during recovery
STRENGTH Deadlift 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 NCCOMPETE WORKOUT AMRAP x 10 MINUTES 15-12-9 Deadlift (315/205) Box Step-ups
STRENGTH Strict Press 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 WORKOUT 5 ROUNDS FOR TIME 12 Push Press (115/75) 20 Sit-Ups 400m Run
STRENGTH Back Squat 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 WORKOUT 3 SETS ON A 3:00 RUNNING CLOCK… 500/400 m Row Max Wall Balls (20/14)in Time Remaining… -Rest 2:00 b/t Sets-
STRENGTH Back Squat 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics. Week 4 of 9 WORKOUT FOR TIME 60 Back Squats (185/135)|(135/95)* *Bar comes from rack. Everytime bar gets reracked, […]
SKILL 3 SETS* 5 Split Jerks* -Rest as Needed b/t Sets- *Keep weight light for all 3 sets WORKOUT 3-4 SETS FOR QUALITY 15 Narrow Grip Push-Ups 100m DB or KB Farmer Carry (AHAP) 30 Sit-Ups* 750/600m Row -Rest 1:30 b/t Sets- *GHD Sit-Ups Optional FINISHER 2-3 SETS :30 Banded Plank Hold* 30 Banded Straight […]
STRENGTH ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Power Clean* *Fast and perfect mechanics, not meant to be heaviest 3-Rep NCCOMPETE WORKOUT* AMRAP x 18 MINUTES 36 Double Unders 6 Hang Power Clean (135/95)** 9 Pull-Ups **Increase weight every 3 rounds… Rounds 1, 2, 3 – (135/95) Rounds 4, 5, 6 […]
STRENGTH Strict Press 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics. Week 4 of 9 WORKOUT FOR TIME 21-15-9 Handstand Push-Up Unbroken DB Front Squats (Athlete Choice)* -Rest 1:00- 12-9-6 […]
STRENGTH Deadlift 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics. Week 4 of 9 WORKOUT EMOM x 10 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 3 […]
STRENGTH Strict Press 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep WORKOUT FOR TIME 60 Double Unders 15 Strict Press (95/65) 90 Double Unders 30 Push Press 120 Double Unders 45 Push Jerks
STRENGTH Deadlift 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep WORKOUT AMRAP x 17 MINUTES 7/7 Back Rack Reverse Lunges (135/95) 10 Box Jumps w/ Step-Down (30/24) 20 Plate Ground to Overhead (45/35) :30 Plate Gun Hold