Sunday 20200927

Warm-up (No Measure)

3-4 SETS (8:00 CAP)
10 Alt. Samson Lunges
10 Groiner w/ thoracic rotation
10 Push-Up to Pike
10 Bootstrappers

Skill – Metcon (No Measure)

3 SETS FOR QUALITY

3/3 DB or KB Turkish Get-Up/Down*
20 Alt. Sit-Thrus

*Full Movement is to Standing Position and Back Down

(No Measure)

Workout – Metcon (3 Rounds for time)

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups
60 Wall Balls (20/14)|(14/10)

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups
40 Burpees

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*…

40 Sit-Ups
60 Wall Balls

*Complete work in the Sets in any order or rep breakdown, athlete’s choice.

(Score is for Time for Each Set)

Saturday 20200926

Warm-up (No Measure)

AMRAP x 10 MINUTES

100m Jog
10 DB Arnold Press w/ Slow Descent
10 Slow DB RDLs
10 Slow Alt. Lunge to Curl

Workout – Metcon (Time)

FOR TIME

200m Plate Run (Athlete Choice)
50 Plate Ground to Overhead
50 Plate Walking Lunges*
200m Plate Run
50 Plate Step-Ups (24/20)
50 Plate Walking Lunges
50 Plate Ground to Overhead
200m Plate Run

*Hold Plate in Bear Hug for Lunges

(Score is Time)

Optional Finisher – Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)

Friday 20200925

Warm-up (No Measure)

3 ROUNDS

:30 Jump Rope
10 PVC Pass Thrus
8 Empty BB Strict Press
10 Empty BB Good Mornings

Workout – “NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders
5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

Cool Down – Warm-up (No Measure)

FOR RECOVERY

1:00 Pigeon Pose (L)
2:00 Saddle Stretch (w/ Lean Back)
1:00 Pigeon Pose (R)

(No Measure)

Thursday 20200924

Warm-up (No Measure)

1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace)

Into…

3 ROUNDS

10 Glute Bridges
20 Shoulder Taps
10 Air Squats

Workout – Metcon (No Measure)

EMOM x 28 MINUTES*

MIN 1 – :50 Cal Row, Bike, or Run
MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25)
MIN 3 – 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time
MIN 4 – Walking Rest w/ Nasal Breathing Only!

*Great day to see if athletes can control breathing, not go to the “breathless” state and practice nasal breathing in the long EMOM.

(No Measure)

Wednesday 20200923

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats

Into…

3 ROUNDS

:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell

Workout – “NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)

Cool Down – Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads & IT Band (L/R)

(No Measure)