Category Archives: WOD

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

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)

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

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

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

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

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

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

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

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

SKILL ON A 12:00 RUNNING CLOCK… Gymnastics Work! Pick Your Poison & Practice! WORKOUT FOR TIME 10 DB Devil’s Press (50/35) 40 Box Jumps (24/20) 20 DB Devil’s Press 20 Box Jumps

Start the year off right! 10:00 class today!