Workouts and Records

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1327 days ago)
010120 Workout
(Time)
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%
Planned: Wed,Jan1,2020
010121 workout
(Time)
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%
Planned: Fri,Jan1,2021
010220 workout
(Reps)
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%
Planned: Thu,Jan2,2020
010320 Workout
(Time)
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%
Planned: Fri,Jan3,2020
010421 workout
(Time)
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%
Planned: Mon,Jan4,2021
010422 Workout
(Time)
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%
Planned: Tue,Jan4,2022
010521 workout
(Time)
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%
Planned: Tue,Jan5,2021
010620 Workout
(Time)
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%
Planned: 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%
Planned: Wed,Jan6,2021
010622 Workout
(Time)
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%
Planned: Thu,Jan6,2022
010720 Workout
(Time)
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%
Planned: Tue,Jan7,2020
010721 workout
(Time)
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%
Planned: Thu,Jan7,2021
010820 Workout
(Time)
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%
Planned: Wed,Jan8,2020
010821 workout
(Time)
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%
Planned: Fri,Jan8,2021
010920 Workout
(Time)
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%
Planned: Thu,Jan9,2020
011020 Workout
(Reps)
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%
011022 Workout
(Time)
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%
1st5+1 Ashley W Mon, Jan 10, 2022
011121 workout
(Time)
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%
011122 Workout
(Time)
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%
011221
(Time)
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%
925-250-5032
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)