6/1/2020 - 6am ZOOM

DAILY-5 WARM-UP
1:00 Cardio Choice into...
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice
(No Measure)

FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK...
3 DB Hang Squat Clean
5 Renegade Rows
7 DB Thrusters
(Score is Load)

FULL-BODY WORKOUT
4 SETS FOR MAX REPS
1:00 - DB Hang Squat Cleans
1:00 - Tuck-ups
1:00 - DB Thrusters
1:00 - Hollow Hold
-1:00 Rest b/t Sets-
(Score is Reps)

FINISHER + NCMOBILITY 3 SETS :30 Side Plank (R) :30 Side Plank (L) :30 Russian Twists
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6/1/2020 - NCMETCON @CFB

WARM-UP
 3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30)
 into… AMRAP x 4 MINUTES
8 Alt. Elbow Punches w/ Barbell
8 Front Rack Reverse Lunges
8 Scap Push-Ups (:01 Pause at top & bottom)
8 Jumping Air Squats w/ Slow Descent STRENGTH

STRENGTH ON A 12:00 RUNNING CLOCK...
3x5 Tempo Front Squat (2121)* *Keep loading light to moderate

WORKOUT "DOUBLE AMRAP"
AMRAP x 6 MINUTES
200m run or 12/10 Cal Bike
8 Front Rack Lunges
8 Hand Release Push-Ups
-Rest 2:00-
AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges
8 Hand Release Push-Ups
(Score is Rounds + Reps)


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Comments

Nicole Dunton

Nicole Dunton 1 month, 1 week ago / Reply

6/1/2020 - NCMETCON @CFB: 6 Rounds

Nicole Dunton

Nicole Dunton 1 month, 1 week ago / Reply

6/1/2020 - NCMETCON @CFB: 6 Rounds

Kristin McAlpine

Kristin McAlpine 1 month, 1 week ago / Reply

6/1/2020 - NCMETCON @CFB: 8 Rounds
Notes: Tempo FS 2121w/DBs - 15s, 25s, 35s WOD: 200m, 8FS w/25# DBs, 8 hand release push-ups. 4 rounds each 6 min. Ran each round

Nancy Cormier

Nancy Cormier 1 month, 1 week ago / Reply

6/1/2020 - NCMETCON @CFB: 5 Rounds

Kristen Van Meter

Kristen Van Meter 1 month, 1 week ago / Reply

6/1/2020 - NCMETCON @CFB: 6 + 4
Notes: 95# fs from ground (3x5) 6+ 200m + 3 lunges (55#)

Jonathan Beal

Jonathan Beal 1 month, 1 week ago / Reply

6/1/2020 - NCMETCON @CFB: 6 Rounds

Jonathan Beal

Jonathan Beal 1 month, 1 week ago / Reply

6/1/2020 - NCMETCON @CFB: 6 Rounds

Kevin Anderson 1 month, 1 week ago / Reply

6/1/2020 - NCMETCON @CFB: 6 Rounds
Notes: 200m run (20 cal); 3 rounds then 3 rounds 100m Tempo Front Squat: 95/125/155/155/160 no more than 60% as prescribed

Kevin Anderson 1 month, 1 week ago / Reply

6/1/2020 - NCMETCON @CFB: 6 Rounds
Notes: 200m run (20 cal); 3 rounds then 3 rounds 100m

Mollie Roy

Mollie Roy 1 month, 2 weeks ago / Reply

6/1/2020 - NCMETCON @CFB: 6 Rounds
Notes: 85# - unmeasured 200

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