Monday, January 4th
EXTENDED WARM-UP
ON A 12:00 RUNNING CLOCK…
Goat Work!
Pick Your Poison & Practice!
(No Measure)
WORKOUT
FOR TIME
10 DB Devil’s Press (50/35)|(35/20)
40 Box Jumps (24/20)
20 DB Devil’s Press
20 Box Jumps
(Score is Time)
KG DB: (22.5/15)|(15/9)
COOLDOWN FOR RECOVERY
2:00 Forward Fold
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
(No Measure)
Tuesday, January 5th
BASELINE WORKOUT
“NCMETCON BASELINE I”
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
-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
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts
Wednesday, January 6th
BASELINE WORKOUT
“NCMETCON BASELINE III”
I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts
**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk
KG BB:(60/45)|(45/30)
Thursday, January 7th
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-
(No Measure)
FINISHER
EMOM x 5 MINUTES
20 DB Hollow Flutter Kicks
Max V-Ups in Time Remaining
(No Measure)
Friday, January 8th
BASELINE WORKOUT
“NCMETCON BASELINE II”
I. ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Back Squat
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps for Each Set)
*Rest at Least 5:00 b/t Efforts
