Monday, August 2nd
STRENGTH
Strict Press
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 6 of 9
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
21 Thruster (95/65)|(65/45)
21 Box Jumps (24/20)
(Score is Time)
https://vimeo.com/577061318/2e46e2c3e7
Tuesday, August 3rd
WORKOUT
EMOM x 28 MINUTES
MIN 1 – :50 Max Rope Climbs
MIN 2 – 15/12 Cal Bike
MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)
MIN 4 – :50 Max Sit-Ups
(Score is Total Reps Rope Climb)
FINISHER
“TABATA”
8 SETS (:20 ON/:10 OFF)
Russian Twist*
*Weighted Optional
(Score is Reps)
https://vimeo.com/577060974/aa2df4b4d2
Wednesday, August 4th
STRENGTH
Deadlift 1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 6 of 9
(Score is Weight)
NCCOMPETE WORKOUT*
FOR TIME
25/20 Cal Row
25 Burpee to Plate**
25 DBL DB Snatch (50/35)|(35/20)
25 Burpee to Plate
25/20 Cal Row
(Score is Time)
*This workout is part of our NCCOMPETE “mini-comp” for July. This is the FINAL workout, 3 of 3, that athletes can perform with a “competition mindset”. Check out @nc.fit on Instagram to compare your scores. **Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate)
https://vimeo.com/577060713/847a7e0f51
Thursday, August 5th
WORKOUT
3 SETS FOR QUALITY
12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)
10/10 Plate Around the Worlds (L/R)
:45 Plate OH Hold
:45 Plate Gun Hold
4 Wall Walks
-Rest as needed b/t Sets-
(No Measure)
FINISHER
3 SETS FOR QUALITY
10/10 Side Plank Bridge-Ups
1:00 Elbow Plank
-Rest As Needed b/t Sets-
(No Measure)
https://vimeo.com/577060332/979459dbf8
Friday, August 6th
BASELINE WORKOUT
“NCMETCON BASELINE II”
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Back Squat*
*Back Squat 1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Week 6 of 9
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps for Each Set)
*Rest at Least 5:00 b/t Efforts
https://vimeo.com/577060000/8f096f489b
Saturday, August 7th
PARTNER WORKOUT
IN TEAMS OF 2…
3 ROUNDS FOR TIME
400m Run
40 Hang Power Cleans (155/105)|(115/75)
200 Double Unders
*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.
(Score is Time)
Immediately Into…
ON A 10:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Hang Power Clean*
*Both Partners Must Establish a Heavy Lift in the 10:00
(Score is Weight)
