Monday, July 5^th     

WORKOUT

1. ON A 10:00 RUNNING CLOCK…

1 Mile Run

(Score is Time)

-Rest 1:00-

2. AMRAP x 10 MINUTES

20 DB Box Step-Ups (50/35)|(35/20)/(24/20)*

15/12 Cal Bike

*DB Must be held in the Back Rack. (Score is Rounds + Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/568782057/cddc2910c4

Tuesday, July 6^th      

STRENGTH

Deadlift 1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep Week 2 of 9

(Score is Weight)

WORKOUT

“GRACE”

FOR TIME

30 Clean & Jerks (135/95)

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/568782427/64cae9f2f3

Wednesday, July 7^th       

STRENGTH

Back Squat 1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep Week 2 of 9

(Score is Weight)

WORKOUT

2 SETS

AMRAP x 3 MINUTES

Max Wall Balls (20/14)|(14/10)

-Rest :30-

AMRAP x 2 MINUTES

Max Russian KB Swings (70/53)|(53/35)

-Rest :30-

AMRAP x 1 MINUTE

Max KB Goblet Squats

-Rest 2:00 b/t Sets-

(Score is Total Reps)

NCMETCON ATHLETE VIDEO https://vimeo.com/568783464/e6a8018e45

Thursday, July 8^th

STRENGTH

Strict Press 1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep Week 2 of 9

(Score is Weight)

WORKOUT

4 SETS

AMRAP x 4 MINUTES

4 Box Jump Overs (24/20)

2 Strict HSPU

4 Kipping HSPU

100m Run –

Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Strict HSPU Option 1: DB Strict Press

Strict HSPU Option 2: Pike Push-Ups

Kipping HSPU Option 1: DB Push-Press

Kipping HSPU Option 2: Push-Up to Pike

NCMETCON ATHLETE VIDEO https://vimeo.com/568783142/d3e330b69d

Friday, July 9^th

WORKOUT

JKrivs “Justin”

98 Sit-ups buy in..

7 Rounds

7 Strict Pull-ups

9 Hand-release Push-ups

19 Deadlifts (175/135)

98 Sit-ups cash out..

(Score is Time)