Category: Uncategorized

STRENGTH
ON A 15:00 RUNNING CLOCK…
6×5
Deadlift*

*Light-Moderate for all sets

WORKOUT
EMOM x 14 MINUTES
MIN 1 – 5 Deadstop Deadlifts*
MIN 2 – :45 Max Cal Bike

*Deadlift starts moderate then can build every round or every other round.

(Score is Weight)

STRENGTH
ON A 12:00 RUNNING CLOCK…
6×5
Push Press*

*Light-Moderate for all sets

WORKOUT
AMRAP x 14 MINUTES
75 Double Unders
25 Push Press (75/55)|(65/45)
15 Pull-Ups

(Score is Rounds + Reps)

 

STRENGTH
ON A 15:00 RUNNING CLOCK…
6×5
Front Squat*

*Light-Moderate for all sets

(Score is Weight)

WORKOUT
EVERY 2:30 x 5 SETS
250m Run
10 Front Squats (115/75)|(75/55)

(Score is Each Set for Time)

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 10 KB Z-Press
MIN 2 – 12 Alt. KB Floor Press
MIN 3 – :40 DBL OH KB Hold

WORKOUT
FOR TIME
50/40 Cal Bike
50 Sit-Ups
30/25 Cal Bike
40 Sit-Ups
20/15 Cal Bike
30 Sit-ups

(Score is Time)

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

I. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 10 MINUTES
5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

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)

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)

STRENGTH
15-12-12-10*
Bent Over Rows

*Superset each set of BOR with 5-7 Barbell Rollouts

(Score is Weight)

WORKOUT
3 ROUNDS FOR TIME
400m Run
30 Box Jumps (24/20)
20 Toes to Bar

-Hard Cap 16:00-

(Score is Time)

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

I. ON A 15:00 RUNNING CLOCK…
Establish a Heavy 3-Rep Power Clean

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 12 MINUTES
250m Row
9 Power Cleans (115/75)|(75/55)
6 Push Press

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

Workout

STRENGTH

7-5-5-3-3*
Thruster

*Start weight moderate and end moderate-heavy.

(Score is Weight)

WORKOUT
FOR TIME
21-18-15-12-9-6*
Thrusters (115/75)|(75/55)

*Complete 15/12 Cal Row after each set.

-Hard Cap 16:00-

(Score is Time)

STRENGTH
6-6-6-6*
Bench Press

*Start moderate and end moderate-heavy.

(Score is Weight)

WORKOUT
4 SETS FOR MAX REPS
45 secs- Ring Rows
-Rest 15 secs-
45 secs – Hand Release Push-ups
-Rest 15 secs-
45 secs – Plate G2OH (45/35)|(35/25)
-Rest 15 secs-
45 secs – DB Slides
-Rest 15 secs-

(Score is Reps)

STRENGTH
ON A 15:00 RUNNING CLOCK…
Find 10RM Deadlift

(Score is Weight)

WORKOUT
“TABATA”

8 ROUNDS, :20 ON / :10 OFF*
TABATA 1 – Up-Downs
TABATA 2 – Toes to Bar
TABATA 3 – Deadlifts (135/95)|(95/65)

*No additional rest b/t Tabatas

(Score is Reps)

STRENGTH
ON A 12:00 RUNNING CLOCK…
Find 10RM Strict Press

(Score is Weight)

WORKOUT
EVERY 2:00 x 6 SETS
15 Box Jump Overs (24/20)
10 Push Press (115/75)|(75/55)

(Score is Each Set for Time)

Workout

STRENGTH
ON A 15:00 RUNNING CLOCK…
Find 10RM Back Squat

(Score is Weight)

WORKOUT
AMRAP x 15 MINUTES
250 m Run
8 Back Squats (95/65)|(65/45)
6 Hang Power Cleans

(Score is Rounds + Reps)

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
8-8-8*
Back Squat

*Start moderate-heavy and end heavy.

WORKOUT
AMRAP x 13 MINUTES
1-2-3, and so on…
Strict Pull-Ups
2-4-6, and so on…
Back Squat (135/95)|(95/65)
3-6-9, and so on…
Burpees

(Score is Rounds + Reps)

STRENGTH
5 SETS
2 Hang Power Clean
+
2 Shoulder to OH

-Rest As Needed b/t Sets-

WORKOUT
TABATA
8 SETS (:20 ON / :10 OFF)
Cal Bike

-Rest 1:00-

EMOM x 5 MINUTES
30 Double Unders
5 Hang Power Clean to OH (115/75)|(75/55)

-Rest 1:00-

TABATA
8 SETS (:20 ON / :10 OFF)
Cal Bike

(Score is Total Calories)

STRENGTH
5 sets x 15 reps
A). Banded Tricep Push Downs
B). Bench Press/Floor Press (spotter required)

*Keep weight MODERATE.

WORKOUT
4 ROUNDS FOR TIME
20 Back Rack Forward Lunges (95/65)|(65/45)
20 Up-Downs Over Bar
20 OH Medball Sit-ups  (20/14)

-Time Cap 15:00-

(Score is Time)

STRENGTH
8-8-8*
Deadlift

*Start moderate-heavy and end heavy.

(Score is Weight)

WORKOUT
FOR TIME
600m Run
30/25 Cal Row
30 Deadlift (165/115)|(115/75)
400m Run
20/15 Cal Row
20 Deadlift (185/135)|(135/95)
200m Run
10/8 Cal Row
10 Deadlifts (225/155)|(155/105)

(Score is Time)

STRENGTH
8-8-8*
Strict Press

*Start moderate-heavy and end heavy.

(Score is Weight)

WORKOUT
EVERY 3:00 x 5 SETS
25 Wall Balls (20/14)|(14/10)
20 Toes to Bar

(Score is Each Set for Time)