5/19/2020 - NCGO

DAILY-5 WARM-UP
1:00 Cardio Choice into...
EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs into...
EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees
(No Measure)

PUSH X PULL STRENGTH 6 SETS ON A 15:00 CLOCK...
10 Slow DB Floor Press
1:00 Max Plank Shoulder Taps
-Rest as Needed b/t Sets-
(Score is Load)

PUSH X PULL WORKOUT
AMRAP x 12 MINUTES
20 Lunges
10 Hand Release Push-ups
8 DB Hang Squat Cleans
Into...
EMOM x 4 MINUTES
15 DB Bent Over Rows
(Score is Rounds + Reps)
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5/19/2020 - NCMETCON

WARM-UP FOR QUALITY
MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up

STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 3-Rep Deadlift (Score is Load)

WORKOUT FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set (Score is Time)
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Comments

Kristin McAlpine

Kristin McAlpine 1 month, 3 weeks ago / Reply

5/19/2020 - NCMETCON: 12:28
Notes: 35# DL (20/10, 15/5, 10) TTB sets of 5 100 singles unbroken. Ceilings too low for DUs

Kelly Gehman

Kelly Gehman 1 month, 3 weeks ago / Reply

5/19/2020 - NCGO: 6 + 23
Notes: Solo class with coach Deija! Used 1 25# DB. Did most lunges stepping backwards

Dave Barrett

Dave Barrett 1 month, 3 weeks ago / Reply

5/19/2020 - NCGO: 5 + 8
Notes: Bag o' logs

Mollie Roy

Mollie Roy 1 month, 3 weeks ago / Reply

5/19/2020 - NCMETCON: 10:27
Notes: 230 X 3 DL 125# - think heavy DLs before slowed me down 🤣🤣🤣

Mollie Roy

Mollie Roy 1 month, 3 weeks ago / Reply

5/19/2020 - NCMETCON: 10:27
Notes: 230 X 3 DL 125# - think heavy DLs before slowed me down 🤣🤣🤣

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