Monday, June 28th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat
Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.
(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 25 Sit-Ups
MIN 3 – Max Russian KB Swing (70/53)|(53/35)
(Score is Lowest Reps of Swings)
NCMETCON ATHLETE VIDEO https://vimeo.com/566406743/dbce30a5be
Tuesday, June 29th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Strict Press
Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.
(Score is Weight)
WORKOUT
EVERY 2:30 x 6 SETS
15 Burpee to Target*
12 Push Press (115/75)|(75/55)
-No Additional Rest b/t Sets-
*6″ Above Standing Reach
(Score is Slowest Set)
OPTIONAL FINISHER
3 SETS
8/8 Plate Around the Worlds*
25 Banded Straight-Arm Pull-Down
*Keep plate light
-Rest 1:00 b/t Sets-
(No Measure)
NCMETCON ATHLETE VIDEO https://vimeo.com/566406526/9a7c23ed60
Wednesday, June 30th
HERO WORKOUT
“HOTSHOTS 19”
6 ROUNDS FOR TIME
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400m Run
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/566406351/86e99c6af3
Thursday, July 1st
WORKOUT
4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)
-Rest as needed b/t Sets
Then Into…
4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*
-Rest as needed b/t Sets-
*Begins immediately after the 15 Floor Press.
(No Measure)
NCMETCON ATHLETE VIDEO https://vimeo.com/566406104/45f527e54a
Friday, July 2nd
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.
(Score is Weight)
WORKOUT
ON A 15:00 RUNNING CLOCK…
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (30/24)
-Rest 0:30 b/t Sets
Then…
AMRAP in Time Remaining of…
15 Plate Ground to Overhead (45/25)|(25/10)
15 Plate Hollow Body Flutter Kicks*
*L + R = 1 Rep
(Score is Rounds + Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/566405919/1a3a13e1d5
Saturday, July 3rd
BENCHMARK WORKOUT
“M80”
FOR TIME
In Teams of 2…
100 Wall Balls (20/14)|(14/10)
100 Toes to Bar
100 Hang Power Snatch (95/65)|(65/45)
60 Wall Balls
60 Toes to Bar
60 Hang Power Snatch
*The Wall Ball never touches the ground or passes the waist throughout the workout.
P1 works while P2 rests or holds the Wall Ball above the waist.
**Both partners perform a 15 Up-Down penalty each time the ball touches the ground.
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/566417366/895ddcbc27
