5/21/2020 - NCGO

DAILY-5 WARM-UP 

2:00 Cardio Choice into... 

AMRAP x 3 MINUTES 

3/3 SA DB Deadlift 

3/3 SA DB Upright Row

3 Up-Downs 3 Burpees 

(No Measure) 


PUSH X PULL STRENGTH EMOM x 12 MINUTES* 

MIN 1 - :50 Single DB Upright Row 

MIN 2 - :50 Single DB Press 

MIN 3 - :50 Single DB Overhead Hold 

*For all three movements, hold single DB by both heads. Perform slow and controlled every rep. (Score is Reps) 


PUSH X PULL WORKOUT 5 SETS FOR MAX REPS 

1:15 - Max Single DB Thruster* 

1:15 - Max Single DB Alt. Snatch

 *Hold Single DB Across Chest 

-1:00 Rest b/t Sets- 

(Score is Reps)

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5/21/2020 - NCMETCON

WARM-UP 3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups

WORKOUT
EMOM x 18 MINUTES
MIN 1 -- :50 Max Reps of "KB Flow" (53/35)|(35/26)*
MIN 2 -- :50 Max Reps of "BW Flow"**
MIN 3 -- :50 Max Reps of Rope Climb
*1 Rep of "KB Flow" is... 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R)
**1 Rep of "BW Flow" is... 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R) (Score is Reps)

FINISHER 3 SETS 1:00 Max Cals on Bike 1:00 KB Plank Taps 1:00 Alt. V-Ups -Rest 1:00 b/t Sets-
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Comments

Ryan Lilly

Ryan Lilly 1 month, 3 weeks ago / Reply

5/21/2020 - NCGO: 204 reps
Notes: 35# db.

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