5/18/2020 - NCGO

DAILY-5 WARM-UP

1:00 Cardio Choice into...

AMRAP x 4 MINUTES

25' Slow Bear Crawl

25 Mountain Climbers

25' Slow Bear Crawl

25 High Knees

(No Measure)


FULL-BODY STRENGTH

E2MOM x 14 MINUTES

:45 Cardio Choice + 10 DB Hang Clean to Press (Score is Load)


FULL-BODY WORKOUT

AMRAP 3min

Max DB Devils Press

-1:00 Rest-

EMOM x 12 MINUTES

MIN 1 - Max Double Unders

MIN 2 - 20 Up-Downs

MIN 3 - 20 Alt. V-ups

-1:00 Rest-

AMRAP 3min

Max DB Devils Press

 (Score is Reps)



FINISHER + NCMOBILITY 3 SETS :30 Plank :30 Side Plank (R) :30 Side Plank (L) :30 Plank -1:00 Rest b/t Sets

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5/18/2020 - NCMETCON

WARM-UP ON A 10:00 RUNNING CLOCK...
3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)

WORKOUT FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional (Score is Time)

COOL DOWN FOR RECOVERY 5:00 Flow Stretching - Full Body (No Measure)
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Comments

Jesse Moriarity

Jesse Moriarity 1 month, 3 weeks ago / Reply

5/18/2020 - NCGO: 48 reps
Notes: 15 up downs

Kevin Anderson 1 month, 3 weeks ago / Reply

5/18/2020 - NCMETCON: 28:25
Notes: Box jumps slow / 35# dB fr lunge 20/10/10 then 10/10/10/10

Kristin McAlpine

Kristin McAlpine 1 month, 4 weeks ago / Reply

5/18/2020 - NCMETCON: 24:37
Notes: 25# DBs. Still hate running

Paula  Lambert

Paula Lambert 1 month, 4 weeks ago / Reply

5/18/2020 - NCMETCON: 22:18
Notes: 20# DBs

Izzy Wieck

Izzy Wieck 1 month, 4 weeks ago / Reply

5/18/2020 - NCGO: 381 reps
Notes: 27 DB devils press (10 lbs DB on each hand) Plate jumps 46, 43, 50, 42 Up downs 20, 20, 14, 14 Alt. V-ups 20, 20, 20, 20 25 DB devils press

Mollie Roy

Mollie Roy 1 month, 4 weeks ago / Reply

5/18/2020 - NCMETCON: 19:33
Notes: Subbed squat jumps for box jumps (ouch) I miss my friends

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