Strength & Workout – 10/29/2020

STRENGTH
3 SETS FOR QUALITY
3/3 Turkish Get-Ups
Single KB OH Walk* (1 indoor lap)

*Athletes will switch arm at 50m.

-Rest As Needed b/t Sets-

(Score is Weight)

WORKOUT
6 ROUNDS FOR TIME
12 Overhead Medball Sit-ups (20/14)
12 Russian KBS (53/35)|(35/26)
12 Single KB Front Rack Reverse Lunge*
24 Alt. V-ups

*Alternate FR side each round.

(Score is Time)

Strength & Workout – 10/28/2020

BASELINE WORKOUT
“NCX BASELINE II”
(Test Flight! Jan 2021 Launch)

I. ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat

(Score is Weight)

Immediately into…

ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Strict Press

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES
Max Burpees

(Score is Reps)

*Rest at Least 5:00 b/t Efforts

OPTIONAL FINISHER
3 SETS FOR QUALITY
30 Barbell Curls
30 Barbell Presses
30 Crunches

(No Measure)

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)