| About Us |
WOD Blog |
| Class Schedule |
| Pricing |
| Gym Store |
 | WOD Blog |  |
Fri, Jan 8 2021 | ||
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1393 days ago) |
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
|
 |
 |
