5/29/2020 - NCMETCON AT GYM

WARM-UP BODY FLOW...
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit
With an empty barbell, perform...
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)

STRENGTH 5x5 (30X1)* Back Squat
*Use 75-80% of 5RM for all sets.

WORKOUT E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk

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5/29/2020 - NCGO HOME WOD

DAILY-5 WARM-UP AMRAP x 5 MINUTES 

1:00 Cardio Choice 

10 Glute Bridge-Ups 

10 Alt. Lunges w/ a Twist 

(No Measure) 


FULL-BODY STRENGTH 

5 SETS (:40 ON / :20 OFF) 

Double DB Swing* 

Immediately into... 

5 SETS (:40 ON / :20 OFF) 

Double DB Crawl

 *Option for single or double DB swing 

(Score is Load) 


FULL-BODY SPRINT WORKOUT 7 SETS 

1:00 - Max DB Power Clean

-Rest :30-

1:00 - Max Effort Cardio Choice 

-Rest :30- 

*No additional rest b/t Sets (Score is Reps) 


FINISHER + NCMOBILITY 

3 SETS 

20 Heel Taps Over DB 

20 Bicycle Crunches 

20 Tuck-Ups 

Rest as Needed b/t Sets

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Comments

Nicole Dunton

Nicole Dunton 5 months, 4 weeks ago / Reply

5/29/2020 - NCMETCON AT GYM: 147 reps

Rebecca Cousins

Rebecca Cousins 6 months, 1 week ago / Reply

5/29/2020 - NCMETCON AT GYM: 147 reps
Notes: 10 lb dumbbell front squats, regular burpees, 10 lb dumbbell push jerks. Great conditioning!

Rebecca Cousins

Rebecca Cousins 6 months, 1 week ago / Reply

5/29/2020 - NCMETCON AT GYM: 147 reps
Notes: 10 lb dumbbell front squats, regular burpees, 10 lb dumbbell push jerks. Great conditioning!

Rebecca Cousins

Rebecca Cousins 6 months, 1 week ago / Reply

5/29/2020 - NCMETCON AT GYM: 147 reps
Notes: 10 lb dumbbell front squats, regular burpees, 10 lb dumbbell push jerks. Great conditioning!

Kevin Anderson 6 months, 1 week ago / Reply

5/29/2020 - NCMETCON AT GYM: 126 reps
Notes: 155 rd 1 rd 2 135 round 3 , rd 4 off rd 5,6,7 135 harder than i thought

Kevin Anderson 6 months, 1 week ago / Reply

5/29/2020 - NCMETCON AT GYM: 126 reps
Notes: 155 rd 1 w. 135 round 3 , Ed 4 off rd 5,6,7 135 harder than i thought

Izzy Wieck

Izzy Wieck 6 months, 1 week ago / Reply

5/29/2020 - NCMETCON AT GYM: 147 reps
Notes: I did 7 rounds of 7 backs squats (45lbs), 7 barbell facing burpees (jumped over the bar for all of the reps), and 7 push jerks (45 lbs)

rob smiff

rob smiff 6 months, 1 week ago / Reply

5/29/2020 - NCGO HOME WOD: 247 reps
Notes: **WU** airdyne 2+ rounds **STRENGTH** 😈kb full swings - 25# dbs crawl swings 18 per or 90 total. crawls were awful. maybe 30 sec per round. **WOD** 25# dbs p.cleans...cal air dyne... 20 muscle cleans ub per 40-43 sec...6x15 cal + 17 140 + 107

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