010120 Workout (Time) Cardio
For Time
2000m Row
2 Minutes Rest
20 Squat Cleans (135#/95#)
20 Box Jumps (24/20)
20 Overhead Walking Lunges (45#/25# plate)
20 Box Jumps (24/20)
20 Squat Cleans (135#/95#)
2 Minutes Rest
2000m Row | | 0% |  | |  | 0% |
|
010121 workout (Time) Cardio
Workout
WARM-UP
3 ROUNDS
:30 Tuck Hold
20 Jumping Jacks
10 Up-Downs
5 Empty BB Z-Press
Into…
3 ROUNDS
10 Alt Elbow Punches
10 BB Strict Press
10 Tall Jumps
BENCHMARK WORKOUT
`THE 2021 EXPERIENCE`
AMRAP x 20 MINUTES*
21 Box Step-Ups (24/20)
21 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go...perform 21 Sit-Ups
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
OPTIONAL FINISHER
EMOM x 10 MINUTES
Min 1 - 10 DB Arnold Press (Athlete Choice)
Min 2 - 20 DB Hammer Curls
(No Measure) | | 0% | | | | 0% |
|
010220 workout (Reps) Cardio,Strength
Strength/Skill
ON A 15:00 RUNNING CLOCK...
5x5 Bench
Build
Workout
EMOM x 15 MINUTES
MIN 1 - MAX Push-Ups
MIN 2 - 15/12Cal Bike
MIN 3 - MAX Toes to Bar | | 0% | | | | 0% |
|
010320 Workout (Time) Cardio,Skill,Strength
Strength/Skill
ON A 25:00 Clock
15x1 Clean & Jerk
Build
(Score is Weight)
Workout
3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead
(Score is Time) | | 0% | | | | 0% |
|
010421 workout (Time) Cardio,Skill
Workout
WARM-UP
2 ROUNDS
10 DB Deadlift
8 Step Ups
20 Shoulder Taps
Into…
1 ROUND
8 DB Russian KBS
6 Box Jumps
6 Up-Downs
Into…
1 ROUND
:20 Active Hang
:20 Hollow Hold
4 Burpees
EXTENDED WARM-UP
ON A 12:00 RUNNING CLOCK...
Goat Work! Pick Your Poison & Practice!
(No Measure)
WORKOUT
FOR TIME
10 DB Devil`s Press (50/35)|(35/20)
40 Box Jumps (24/20)
20 DB Devil`s Press
20 Box Jumps
(Score is Time)
KG DB: (22.5/15)|(15/9)
COOLDOWN
FOR RECOVERY
2:00 Forward Fold
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
(No Measure) | | 0% | | | | 0% |
|
010521 workout (Time) Cardio
Workout
WARM-UP
1 ROUND
25ft Walking Knee to Chest
25ft Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
25ft Alt Single Leg Skip
100m Run
Into…
1 ROUND
5 Scap Pull-Ups
10 Scap Push-Ups
10 Groiners
Into…
1 ROUND
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
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 | | 0% | | | | 0% |
|
010620 Workout (Time) Cardio,Strength
Strength/Skill
EXTENDED WARM-UP
3-3-3-3-3-3
Tempo Deadlift (30x1)*
*Goal is to build from light to moderate-heavy
Workout
FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*
*After Every Set Complete...
8 Handstand Push-ups
16 Plate Ground to Overhead (45/25)|(25/15) | | 0% | | | | 0% |
|
010621 workout (Time)
Workout
WARM-UP
2 ROUNDS
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
10 Kang Squats w/ BB
BASELINE WORKOUT
`NCMETCON BASELINE III`
I. ON A 25:00 RUNNING CLOCK...
Establish a Heavy 1-Rep Ground to Overhead
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts
**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk
KG BB:(60/45)|(45/30) | | 0% | | | | 0% |
|
010720 Workout (Time) Cardio
Workout
4 SETS
2:00 Max Cal Bike
1:00 Double Under
1:00 KB Goblet Lunges
-2:00 Rest b/t Sets-
(Score is Reps)
'TABATA'
TABATA 1 - Planks
-Rest 1:00-
TABATA 2 - Superman
*Complete all 8 Rounds of T1 then transition to T2. | | 0% | | | | 0% |
|
010721 workout (Time) Strength
Workout
WARM-UP
3 SETS
10/10 Thoracic Rotations
10 Alt Groiners
10 Alt Samson Lunges
Into…
3 SETS
10/10 Single Arm DB Strict Press
10/10 Single Arm DB Overhead Lunge
20 Deadbugs / Hollow Flutter Kicks
WORKOUT
4 SETS FOR QUALITY
3/3 DB Turkish Get-Ups (Athlete Choice)
12/12 Tempo Supported DB Row (2121)(Athlete Choice)
1:00 DB Front Rack Hold
30 Weighted Sit-Ups
-Rest As Needed b/t Sets-
(No Measure)
FINISHER
EMOM x 5 MINUTES
20 DB Hollow Flutter Kicks
Max V-Ups in Time Remaining
(No Measure) | | 0% | | | | 0% |
|
010820 Workout (Time) Cardio,Strength
Strength/Skill
SKILL
EMOM x 10 MINUTES
MIN 1 -- 4 Thrusters (Building)*
MIN 2 -- :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
(Score is Weight)
Workout
BENCHMARK WORKOUT
'FRAN'
FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Pull-Up | | 0% | | | | 0% |
|
010821 workout (Time) Cardio,Strength
Workout
WARM-UP
6-Count Burpee!
On your count, have athletes move through each position of the Burpee:
1 - Hands on the ground
2 - Jump feet into Plank
3 - Bottom of Push-Up
4 - Press up to top of Push-Up
5 - Jump feet in
6 - Jump & Clap at the top
Start with a slow tempo, then speed up the count as you go!
Then…
1 ROUND
30 Alt Reverse Lunges
20 Burpees
10 Cal Bike
5 Empty Barbell Back Squats
BASELINE WORKOUT
`NCMETCON BASELINE II`
I. ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Back Squat
(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 | | 0% | | | | 0% |
|
010920 Workout (Time) Cardio,Strength
Strength/Skill
Strength
10x2 @60%
Speed Bench
Workout
DOUBLE AMRAP
AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDHP increase by 5 reps each Round.
-Rest 2:00–
AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDHP increase by 5 reps each Round. | | 0% | | | | 0% |
|
011020 Workout (Reps) Cardio,Skill
Workout
EMOM x 21 MINUTES
MIN 1 - Max Reps of DB 'Bear Complex' (50/35)|(35/20)*
MIN 2 - 2 'No Jump' Rope Climbs**
MIN 3 - 20/15 Cal Row
*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted. | | 0% | | | | 0% |
|
011121 workout (Time) Cardio,Strength
Workout
WARM-UP
1 ROUND
20 Single Unders
10 Right Leg SU
10 Left Leg SU
20 Alternating Legs SU
10 Left/Right Hop SU
10 Forward/Back Hop SU
:20 Single + Single + High Jump
10 Single Tap Penguin Hop
10 Double Tap Penguin Hop
:20 Single + Single + Double
:20 Double Under Practice*
Into...
2 ROUNDS
10 BB Good Morning
20 Shoulder Taps
5/5 SA DB Bent Over Row
*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.
STRENGTH
E2MOM x 14 MINUTES
5 TNG Deadlifts
Immediately into...
:30 Max Double Unders
*Build from Moderate to Heavy.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
6 Deadlifts (315/225)|(225/155)
12 No Push-Up Renegade Row (35/20)|(20/10)*
72 Double Unders
(Score is Time)
KG BB:(143/93)|(100/70)
KG DB: (15/9)|(9/7) | | 0% | | | | 0% |
|
011221 (Time) Cardio,Skill
Workout
WARM-UP
2:00 Bike
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Banded Pull Aparts
20 Shoulder Taps
Into…
2 ROUNDS*
10 Scap Pull-Ups
5 Tempo Ring Rows
10 Scap Push-Ups
5 Tempo Knee Push-ups
*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups.
SKILL
3 SETS
Max Pull-Ups*
-Rest as Needed b/t Sets-
*End set before grip or mechanics fail.
(Score is Reps)
WORKOUT
AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups
(Score is Rounds + Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
Max Cal Bike
(Score is Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups
*Chest to Bar optional.
(Score is Rounds + Reps) | | 0% | | | | 0% |
|
011320 (Reps) Cardio,Skill
Strength/Skill
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
'TABATA'
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (53/35)|(35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Slam Ball (20/10)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps) | | 0% | | | | 0% |
|
011321 workout (Time) Cardio
Workout
WARM-UP
-GENERAL WARM-UP-
AMRAP x 5 MINUTES
30 Single or Double Unders
10 Tempo Air Squats (2121)
10 Intentional PVC Passes (belly tight!)
10 Single Plate Press (:01 Pause OH)
*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!
-QUICK OHS DRILL-
2 SETS w/ Empty Barbell...
5 Hang Muscle Snatch
5 Behind the Neck Press (Snatch Grip)
:10 Active OH Hold (Pressing Up Strong!)
3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back...Squat to ¼ or ½ Depth and Stand Strong)
STRENGTH
3x5
Overhead Squat (Moderate-Heavy)*
*Same weight across for all sets.
(Score is Weight)
WORKOUT
FOR TIME
20-16-12*
Alt. DB Squat Snatch (50/35)|(35/20)
Up-Downs Over DB
(Score is Time)
KG DB: (22.5/15)|(15/9) | | 0% | | | | 0% |
|
011420 (Time) Cardio
Workout
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand Release Push-ups
(Score is Time)
FINISHER
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure) | | 0% | | | | 0% |
|
011421 workout (Time) Cardio
Workout
WARM-UP
4 ROUNDS
1:00 Bike, Run, Row, Ski*
20 Alt Lunges**
10 Plank Rotations
*Athlete choice
**Switch to Box Step Ups after 2 Rounds
WORKOUT
EMOM x 25 MINUTES*
MIN 1 - :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 - :45 Max Strict Box or Ring Dips
MIN 3 - :45 Plank Hold (Plate on Back Optional)
MIN 4&5 - 1:45 Run, Bike, Row, or Ski
*Weight Vest Optional
(No Measure)
KG DB: (15/9)|(9/7)
OPTIONAL FINISHER
EMOM x 8 MINUTES
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold
(Score is Total Reps) | | 0% | | | | 0% |
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