Category Archives: WOD

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. […]

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 […]

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-

STRENGTH Deadlift 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 NCCOMPETE WORKOUT FOR TIME 25/20 Cal Row 25 Burpee to Plate (45/25) 25 DBL DB Snatch (50/35) 25 Burpee to Plate 25/20 Cal Row

WORKOUT EMOM x 28 MINUTES MIN 1 – :50 Max Rope Climbs MIN 2 – 15/12 Cal Bike MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice) MIN 4 – :50 Max Sit-Ups FINISHER “TABATA” 8 SETS (:20 ON/:10 OFF) Russian Twist*

STRENGTH Strict Press 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 WORKOUT 3 ROUNDS FOR TIME 21 Thruster (95/65) 21 Box Jumps (24/20)

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 […]