5/20/2020 - NCGO

DAILY-5 WARM-UP
1:00 Cardio Choice into...
EMOM x 4 MINUTES
MIN 1 - :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 - :45 Single DB Front Squats* *Hold DB Across Chest
(No Measure)

BODYWEIGHT PUMP 3 SETS FOR MAX REPS
1:00 - Hollow Rocks
1:00 - Air Squats
1:00 - Glute Bridge-Ups
-1:00 Rest b/t Sets-

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
*Pickup where you left off in each AMRAP. (Score is Rounds + Reps)
Add Score

5/20/2020 - NCMETCON

WARM-UP 2:00
EZ ROW...
-Into3 ROUNDS (w/ a light DB)...
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L) ‘
25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®
Break out PVC or Barbell Into
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses

STRENGTH 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load)

WORKOUT AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row
(Score is Rounds + Reps)
Add Score

Comments

Kevin Anderson 1 month, 3 weeks ago / Reply

5/20/2020 - NCMETCON: 6 Rounds
Notes: PJ from floor

Gwyneth  Mattingly

Gwyneth Mattingly 1 month, 3 weeks ago / Reply

5/20/2020 - NCGO: 4 + 54
Notes: Up downs

Gwyneth  Mattingly

Gwyneth Mattingly 1 month, 3 weeks ago / Reply

5/20/2020 - NCGO: 4 + 54
Notes: Up downs

Izzy Wieck

Izzy Wieck 1 month, 3 weeks ago / Reply

5/20/2020 - NCGO: 3 + 1

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