Category Archives: WOD

SKILL EVERY 2:00 x 6 SETS :30 Handstand Hold 3-5 Negative Handstand Push-Ups or Pike Push-Ups 5 TNG Deadlifts* *Building Past Workout Weight BENCHMARK WORKOUT “DIANE” FOR TIME 21-15-9 Deadlift (225/155) Handstand Push-up

SKILL 4 SETS FOR QUALITY :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups 5 Tempo Front Squats (3131) -Short Walking Rest b/t Sets- WORKOUT AMRAP x 12 MINUTES 4 Strict Pull-Ups 8 Front Squat (135/95) 12 Hand Release Push-Ups

BASELINE WORKOUT “NCMETCON BASELINE III” 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

WORKOUT EMOM x 28 MINUTES MIN 1 – :50 Cal Row, Bike, or Run MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35) MIN 3 – 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time MIN 4 – Walking Rest w/ Nasal Breathing Only!

BASELINE WORKOUT “NCMETCON BASELINE II” I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat -Rest as Needed b/t Efforts*- II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike

SKILL ON A 10:00 RUNNING CLOCK… Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work* *Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang WORKOUT 5 SETS FOR QUALITY 10 “Library” Sumo Deadlifts (225/155) 1:00 Elbow Plank 15 Strict Knee Raises -Rest :30 b/t Sets-

BASELINE WORKOUT “NCMETCON BASELINE I” I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower II. AMRAP x 15 MINUTES 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch WORKOUT AMRAP x 10 MINUTES 6 Power Snatch (135/95) 6 Bar Muscle-Ups

SKILL 3 SETS FOR QUALITY 5 Tempo Overhead Squat (3131) (45/35) 10 Alt. Cossack Squat WORKOUT 4 SETS FOR QUALITY 10/10 Bulgarian Split Squats (53/35) 1:00 Crossbody Hold (:30 each side)* 10 DBL KB Tempo Front Squats (30X1) 1:00 DBL KB Front Rack Hold -Rest 1:00 b/t Sets- *For the CB Hold, one arm in […]

WORKOUT EMOM x 24 MINUTES Min 1 – 250/200m Row Min 2 – :50 Ring Dip or Bench Dip Min 3 – :50 Burpee Box Climb Over (30/24)* *Both feet need to come to the top of the box before getting to the opposite side

WORKOUT FOR TIME* 21-18-15-12 Hang Clean and Jerks (115/75) Pull-Ups *100m Run After Each Full Set.

STRENGTH EMOM x 12 MINUTES MIN 1 – Building to Heavy 5-Rep Deadlift* MIN 2 – 20 Hollow Rocks *Start moderate and build each round. Goal is to end very close or slightly above workout weight. WORKOUT FOR TIME 10-8-6 Deadlifts (315/205) 10-20-30 Burpee to Target* *Ideally 6″ Above Standing Reach