Monday, June 21^st   

STRENGTH

Tempo Strict Press

5×3 @ (31X1)*

*Keep weight moderate.

(Score is Weight)

WORKOUT

EMOM x 10 MINUTES

MIN 1 – 14 DB Push Press (50/35)|(35/20)

MIN 2 – 7 DB Renegade Rows*

-Rest 1:00-

AMRAP x 4 MINUTES

4 Up-Downs

4 DB Push Press

(Score is Rounds + Reps)

*1 Rep of RR = 1 Push-Up + Row L + Row R

NCMETCON ATHLETE VIDEO https://vimeo.com/560547994/8a1663a92a

Tuesday, June 22^nd    

WORKOUT

2 SETS*

AMRAP x 10 MINUTES

2-4-6-8-10…etc

Box Jump Overs (24/20)

Alt. Pistols Pull-Ups**

-Rest 2:00 b/t Sets-

*Start the second AMRAP over at 2.

**Strict Optional

(Score is Lower Reps)

PISTOL OPTION 1: Alt. Box Step-Ups

PISTOL OPTION 2: Narrow Stance Air Squats

NCMETCON ATHLETE VIDEO https://vimeo.com/560547389/084252333e

Wednesday, June 23^rd     

STRENGTH

1. Tempo Snatch Deadlift 3×3 @ (2121)*

*Keep weight moderate.

(Score is Weight)

2. TNG Power Snatch 2×5*

*At workout weight or slightly heavier.

(Score is Weight)

WORKOUT

FOR TIME

20 Power Snatch (95/65)|(65/45)

400m Run

20 Power Snatch

(Score is Time)

FINISHER

3 SETS FOR QUALITY

12 Plank Rotations

24 Crossbody Mountain Climbers

12 Sit-Thrus

-Rest as needed b/t Sets-

(No Measure)

NCMETCON ATHLETE VIDEO https://vimeo.com/560546883/ebae167b2c

Thursday, June 24^th

WORKOUT

“TABATA”

8 SETS EACH, :20 ON/:10 OFF

Tabata 1 – Hand Release Push-Ups

Tabata 2 – Sit-Ups

Tabata 3 – Russian KB Swings (70/53)|(53/35)

Tabata 4 – Cal Bike

-Rest 1:00 b/t Tabatas-

(Score is Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/560546452/687408f9d4

Friday, June 25^th

STRENGTH

Tempo Back Squat

5×3 @ (31X1)*

*Keep weight moderate.

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

15 Thrusters (75/55)|(65/45)

5 Ring Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle Ups

RMU OPTION 2: Burpee Pull-Ups

NCMETCON ATHLETE VIDEO https://vimeo.com/560545982/b4bf84b6dd

Saturday, June 26^th

WORKOUT

IN TEAMS OF 2…

8 ROUNDS FOR TIME*

36 Double Unders

2 Rope Climbs

6 Handstand Push-Ups**

12 Jumping Lunges

*Every 3:00 starting at 3:00 (NOT including 0:00), perform 6 Burpees.

**Strict Optional

***This is performed gauntlet style. Partner 1 starts the Double Unders. Partner 2 Follows Partner 1 after the Dubs are complete. P2 may not pass them in order of movements. Both Partners complete 8 rounds.

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/560545001/e2b001aae9