Workouts and Records

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (751 days ago)
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%
Programmed: Wed,Jan1,2020
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%
Programmed: Fri,Jan1,2021
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%
Programmed: Thu,Jan2,2020
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%
Programmed: Fri,Jan3,2020
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%
Programmed: Mon,Jan4,2021
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%
Programmed: Tue,Jan5,2021
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%
Programmed: Mon,Jan6,2020
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%
Programmed: Wed,Jan6,2021
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%
Programmed: Tue,Jan7,2020
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%
Programmed: Thu,Jan7,2021
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%
Programmed: Wed,Jan8,2020
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%
Programmed: Fri,Jan8,2021
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%
Programmed: Thu,Jan9,2020
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%
Programmed: Fri,Jan10,2020
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%
Programmed: Mon,Jan11,2021
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%
Programmed: Tue,Jan12,2021
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%
Programmed: Wed,Jan13,2021
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%
Programmed: Tue,Jan14,2020
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%
Programmed: Thu,Jan14,2021
925-250-5032
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)