Monday, June 21st
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 22nd
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 23rd
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 24th
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 25th
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 26th
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
