Month: August 2021

WORKOUT
AMRAP x 20 MINUTES
5 Box Jumps (30/24)
10 Hand Release Push-Ups
15 Sit-Ups*
*GHD Optional

FINISHER
FOR TIME
100 DB Heel Taps

STRENGTH
Strict Press
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9

WORKOUT
4 SETS
ON A 2:30 RUNNING CLOCK…
12 Up-Downs
8 Push Jerks (155/105)
Max Cal Bike in Time Remaining…
-Rest 1:00 b/t Sets-

WORKOUT
FOR TIME
20 Toes to Bar
800m Run
20 Toes to Bar
40 DB Box Step-Overs (50/35)|(24″/20″)
20 Toes to Bar
800m Run
20 Toes to Bar

STRENGTH
Deadlift
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9

WORKOUT
AMRAP x 15 MINUTES
25 Double Unders
5 Sumo Deadlifts (275/185)
25 Double Unders
20/15 Cal Bike

WORKOUT
5 SETS FOR REPS
1:00 – Max DB Renegade Rows (35/20)
1:00 – Max Tuck-Ups
1:00 – Max DBL DB Russian Swing
-Rest 1:00 b/t Sets-

STRENGTH
Back Squat
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9

WORKOUT
FOR TIME
400m Run
Immediately Into…
2 ROUNDS*
12-9-6
Squats**
*Complete 100m Run after each set of
Squats. Workout finishes with final 100m
Run.
**Athlete Choice for Squats. Pick one
movement and complete the workout…
Back Squat – (185/135)
Front Squat – (155/105)
Overhead Squat – (135/95)

BENCHMARK WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in
each minute in :50-:45 or less.

POST-WORKOUT STRENGTH
3-5 SETS
Max Strict Pull-Ups*

STRENGTH
Strict Press
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9

WORKOUT
4 SETS EACH FOR TIME
20 Box Jumps (20)
5 Strict Press (115/75)
15 Push Press
-Rest 1:00 b/t Sets-

“NCMETCON BASELINE II”
I. ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Back Squat*
*Back Squat
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike

WORKOUT
3 SETS FOR QUALITY
12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)
10/10 Plate Around the Worlds (L/R)
:45 Plate OH Hold
:45 Plate Gun Hold
4 Wall Walks
-Rest as needed b/t Sets-

FINISHER
3 SETS FOR QUALITY
10/10 Side Plank Bridge-Ups
1:00 Elbow Plank
-Rest As Needed b/t Sets-