Monday, June 7th
STRENGTH
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)|(35/20)
9 DB Hang Power Cleans
12 Hand Release Push-Up
*After “Odd” Rounds (1, 3, & 5), perform a 400m Run.
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/557844674/fd7f247e08
Tuesday, June 8th
SKILL
ON A 12:00 RUNNING CLOCK…
Practice J-Technique for Rope Climbs
(No Measure)
WORKOUT FOR TIME*
100/80 Cal Bike
*Every 2:00 including at 0:00, perform 2 Rope Climbs.
Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.
(Score is Time)
OPTIONAL FINISHER
“TABATA”
8 SETS (:20 on/:10 off)
Crossbody Mountain Climbers
(No Measure)
NCMETCON ATHLETE VIDEO https://vimeo.com/557844023/bd15c9fe75
Wednesday, June 9th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Bar comes from the rack or ground. Thruster
(Score is Weight)
WORKOUT
AMRAP x 10 MINUTES
10-8-6-4-2*
Thruster (95/65)|(65/45)
Burpee Box Jump (24/20)
*If round of 2/2 is completed, start back at 10/10.
(Score is Total Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/557843144/ba76cd6f7e
Thursday, June 10th
WORKOUT
2 SETS FOR QUALITY*
500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills
Immediately Into…
2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang
*Athlete Choice for all weights.
(No Measure)
PARTNER FINISHER
IN TEAMS OF 2…
FOR TIME 2000m Row*
*Partners alternate every 250m until completion of 2000m.
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/557841861/6d2d07c7de
Friday, June 11th
SKILL
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up
*Athlete can either come off bar b/t movements or option to go unbroken.
(No Measure)
WORKOUT
FOR TIME
10 Ring Muscle-Ups
20 Push Press (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups
(Score is Time)
RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Low Ring Transitions
NCMETCON ATHLETE VIDEO https://vimeo.com/557840459/119ab69ad6
Saturday, June 12th
STRENGTH
EMOM x 10 MINUTES
3 Hang Power Cleans*
*Start moderate and build to heavy. Build every other set.
(Score is Weight)
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
800m Team Run Immediately Into…
10 ROUNDS
10 Hang Power Cleans (115/75)|(75/55)
30 Double Unders*
Immediately Into…
800m Team Run
(Score is Time)
*Option for “Unbroken” Double Unders
**Runs performed together.
You go, I go format for the Rounds. P2 Rests while P1 works
NCMETCON ATHLETE VIDEO https://vimeo.com/557839470/848689e05
