Monday, May 24th
WORKOUT
EMOM x 21 MINUTES
MIN 1 – 18/15 Cal Row
MIN 2 – 12 Knees to Elbow
MIN 3 – :50 Max Crossbody Mountain Climbers
(Score is Lowest Reps of Mt. Climbers)
NCMETCON ATHLETE VIDEO https://vimeo.com/551796596/835cd998dd
Tuesday, May 25th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk
(Score is Weight)
WORKOUT
FOR TIME
10 Clean & Jerks (155/105)|(115/75)
20/15 Cal Bike
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up
NCMETCON ATHLETE VIDEO https://vimeo.com/551800354/c7a0dcc54c
Wednesday, May 26th
STRENGTH
5-4-3-4-3-2
Back Squat
*Start Moderate build to Heavy. Wave loading.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
20 DB Front Squats (50/35)|(35/20)
20 Hand Release Push-Ups
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/551804776/7c2d3dca5d
Thursday, May 27th
WORKOUT
3 SETS FOR QUALITY
1000/800m Row
5/5 KB or DB Turkish Get-Ups
(Athlete Choice, Heavy)
20/20 Single Arm KB or DB Hollow Body Flutter Kicks
25 Plate Ground to Overhead (45/35)|(35/25)
-Rest 2:00 b/t Sets-
(No Measure)
OPTIONAL FINISHER
4 ROUNDS FOR TIME
100m Shuttle Run (25m Increments)
30 Russian Twists (Weighted Optional)
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/551811148/275b7a7240
Friday, May 28th
SKILL
ON A 10:00 RUNNING CLOCK…
Practice HS Hold or HS Walk
(No Measure)
BENCHMARK WORKOUT
“RANNIE”
FOR TIME 50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/551816138/19bcd46cf3
Saturday, May 29th
PARTNER WOD – TBA
Bring a friend to class for a fun partner workout, or be paired up with a fellow athlete!
