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% |
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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% |
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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% |
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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% |
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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% |
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010422 Workout (Time) Cardio,Strength Workout WARM-UP EMOM x 8 MINUTES MIN 1 - 8 Alt. Groiners + Max Step-Ups* MIN 2 - 12 Ring Rows + Max Bar Hang** MIN 3 - 8 Barbell RDL + Max Hollow Rocks MIN 4 - 12 Up-Downs + Max Shoulder Taps * Switch to Box Jumps on Second Round ** Switch to Tight Kip Swings on Second Round STRENGTH ON A 15:00 RUNNING CLOCK... 8-8-6-6* Strict Pull-Ups or Strict Chest to Bar Pull-Ups *Superset with 3-5 reps of Deadlift...starting Moderate and building to heavier than your workout weight. (No Measure) WORKOUT FOR TIME 50 Chest to Bar Pull-Ups 50 Deadlifts (185/135)|(135/95) 50 Box Jumps (24/20) 50 Alt. DB Clean (50/35)|(35/20) (Score is Time) KG BB: (85/60)|(60/42.5) KG DB: (22.5/15)|(15/10) | 0% |  | |  | 0% |
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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% |
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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% |
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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% |
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010622 Workout (Time) Cardio Workout WARM-UP CHIPPER STYLE (10 min Cap) :30 Single Unders 20 Alt. Bird Dogs 20 Alt. Shoulder Taps :30 Backwards Singles 16 DB Slides 16 Alt. Bent Over Row :30 Alternating Leg Singles 12 Alt Heel Taps 12 No Push-Up Renegade Rows :30 Fast Single Unders WORKOUT 5 ROUNDS FOR TIME 50 Double Unders 30' DBL DB Crawl (50/35)|(35/20) 25 Double Unders 30 Sit-Ups REST 1min (Score is Time) DB KG: (22.5/15)|(15/10) FINISHER FOR TIME 100 DB Flutter Kicks *L+R = 1 Rep (Score is Time) | 0% |  | |  | 0% |
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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% |
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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% |
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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% |
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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% |
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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% |
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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% |
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011022 Workout (Time) Cardio,Strength Workout WARM-UP 3 SETS (8:00 CAP) 200m Run 8 Up-Downs 8 Scap Pull-Ups 4/4 Ring Rows 4 Lunge + Lunge + Air Squat STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy 3-Rep Thruster (Score is Weight) WORKOUT AMRAP x 12 MINUTES 100m Run 3 Thrusters (135/95)|(95/65)* 3 Burpee Over the Bar *Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3. (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) | 0% |  | |  | 0% |
1st | 5+1 | Ashley W Mon, Jan 10, 2022 |
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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% |
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011122 Workout (Time) Cardio Workout WARM-UP 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps Into… 3 SETS 8 Box Jumps 8 Push-Up to Pike 8 KB Sumo Deadlift High Pull 8 Alt. V-Ups WORKOUT 12 ROUNDS FOR TIME 5 Box Jumps (30/24) 10 Push-Ups 15 Russian KB Swing (70/53)|(53/35) (Score is Time) KG KB: (32/24)|(24/16) FINISHER 4 SETS FOR QUALITY 20 Supermans 1:00 Side Plank -Rest 1:00 b/t Sets- *Alt. Sides each Set. (No Measure) | 0% |  | |  | 0% |
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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% |
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