Monday, July 12th
SKILL
ON A 8:00 RUNNING CLOCK…
KB Snatch Progression
-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch into…
ON A 8:00 RUNNING CLOCK…
J-Technique Review Rope Climb
-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand
(No Measure)
WORKOUT
AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (53/35)|(35/26)*
-Rest 1:00-
AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch
*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.
(Score is Rounds + Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/571747613/f606dc9505
Tuesday, July 13th
STRENGTH
Back Squat
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
WORKOUT
FOR TIME
5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees
-Rest 2:00-
1 ROUND
16 Hang Squat Cleans
16 Burpees
(Score is Total Time Including Rest)
NCMETCON ATHLETE VIDEO https://vimeo.com/571745615/9f9b783aa7
Wednesday, July 14th
WORKOUT
5 SETS ON A 3:00 RUNNING CLOCK…
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
*Weight Vest Optional
(Score is Reps)
FINISHER
3 SETS FOR QUALITY
8/8 SA Bent Over Row*
16 Alt. DB Slides
*Supported on Bench or Ball
-Rest as needed b/t Sets-
(Score is Weight)
NCMETCON ATHLETE VIDEO https://vimeo.com/571743702/2e8f59eba3
Thursday, July 15th
STRENGTH
Deadlift
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
WORKOUT
AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges (135/95)|(95/65)
10 Box Jumps w/ Step-Down (30/24)
20 Plate Ground to Overhead (45/35)|(35/25)
:30 Plate Gun Hold
(Score is Rounds + Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/571741786/6f47a05027
Friday, July 16th
STRENGTH
Strict Press
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
WORKOUT
FOR TIME
60 Double Unders
15 Strict Press (95/65)|(65/45)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/571739884/0f9f39fb97