Monday, July 5th
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 6th
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 7th
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 8th
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 9th
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)
