7/28/2021

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

7/27/2021

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

7/26/2021

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-

7/23/2021

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, […]

7/22/2021

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 […]

7/21/2021

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 […]

7/20/2021

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 […]

7/19/2021

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 […]

7/16/2021

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

7/15/2021

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

7/14/2021

WORKOUT 5 SETS ON A 3:00 RUNNING CLOCK… 200m Run 12 Toes to Bar* Max Hand Release Push-Ups in Time Remaining… -Rest 1:00 b/t Sets- *Weight Vest Optional

7/13/2021

STRENGTH Back Squat 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3 of 9 WORKOUT FOR TIME 5 ROUNDS 8 Hang Squat Cleans (115/75) 8 Burpees -Rest 2:00- 1 ROUND 16 Hang Squat Cleans 16 Burpees