NCMetcon – Saturday

Workout

WARM-UP
3:00 Row (Increasing Effort top of each minute)

Into…

AMRAP x 5 MINUTES
10 Air Squats
5 Tuck Jumps
10 Empty Barbell Strict Press
5 Burpee Broad Jumps

WORKOUT
FOR TIME
25/20 Cal Row
30 Box Jumps (24/20)
25/20 Cal Row
40 Thrusters (75/55)|(65/45)
30 Box Jumps
25/20 Cal Row
50 Lateral Burpee Over Bar
40 Thrusters
30 Box Jumps
25/20 Cal Row

(Score is Time)

OPTIONAL FINISHER
3 SETS
20 Tuck-Ups
:45 Max Plate Russian Twists (35/25)

-Rest At Least 1:00 b/t Sets-

(No Measure)

Strength and Workout – 10/2/2020

Open Gym starting tomorrow; Monday’s, Wednesday’s and Friday’s 11:30 am – 1 pm. This is not a group class or coached session. Feel free to use the facility to work on your skills, mobility, conditioning, etc.

STRENGTH
6-6-6*
Deadlift

*Start moderate-heavy build to heavy.

(Score is Weight)

WORKOUT
AMRAP x 14 MINUTES
12/10 Cal Row
12 Deadlifts (185/125)|(135/95)
12 Box Jump Overs (24/20)

(Score is Rounds + Reps)