Monday, July 26th
STRENGTH
Back Squat
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 5 of 9
(Score is Weight)
WORKOUT
3 SETS
ON A 3:00 RUNNING CLOCK…
60 Double Unders
15 Burpees
Max Wall Balls (20/14)|(14/10) in Time Remaining…
-Rest 2:00 b/t Sets- (Score is Reps)
https://vimeo.com/577046443/8aac0d4c02
Tuesday, July 27th
STRENGTH
Strict Press
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 5 of 9
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
12 Push Press (115/75)|(75/55)
20 Sit-Ups
400m Run
(Score is Time)
https://vimeo.com/577046212/c1aa150fc6
Wednesday, July 28th
STRENGTH
Deadlift
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 5 of 9
(Score is Weight)
NCCOMPETE WORKOUT
AMRAP x 10 MINUTES
15-12-9 Deadlift (315/205)|(205/145)
Box Jumps (30/24)
(Score is Reps)
*This workout is part of our NCCOMPETE “mini-comp” for July. This is workout 2 of 3 that athletes can perform with a “competition mindset”. Next week is the final workout! Check out @nc.fit on Instagram to compare your scores.
https://vimeo.com/577045991/55ef5a688a
Thursday, July 29th
WORKOUT
4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK…
2:00 Cardio of Choice
1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)
8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)
Walking Recovery in Time Remaining*…
*Practice nasal breathing during recovery
-No Additional Rest b/t Sets-
(No Measure)
https://vimeo.com/577045733/d9dd41400a
Friday, July 30th
EXTENDED WARM-UP
2 SETS FOR QUALITY*
200m Run into…
4 Kip Swings +
3 Kipping Hips to Bar or 3 Dynamic Kips +
2 BMU or 2 Pull-Ups
*Athletes can rest briefly b/t movements
-Rest as needed b/t Sets-
(No Measure)
BASELINE WORKOUT
“NCMETCON BASELINE I”
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile
then in Remaining Time
Max Meters on Rower
(Score is Time + Note Meters Earned)
-Rest as Needed b/t Efforts*-
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts
https://vimeo.com/577045352/14ccd18bdc
Saturday, July 31st
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
20-40-60-80-100
Cal Bike*
40-30-20-30-40
Knee to Elbow
*Alt. Calories: 20-30-48-60-80
**Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together.
(Score is Time)
