6/3/2020 - 6am ZOOM

DAILY-5 WARM-UP
1:00 Cardio Choice
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - Up-Downs
*Both movements = 1 Set
(No Measure)

PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 - 20 DB Push Press
MIN 2 - 15 Goblet Upright Rows
MIN 3 - 10 DB Up-Downs
(Score is Load)

PUSH x PULL WORKOUT
AMRAP x 15 MINUTES
50 Double Unders
12 DB Seesaw Row
12 DB Floor Press
1:00 DB Floor Press Hold (In Glute
Bridge)
(Score is Rounds + Reps)

Add Score

6/3/2020 - NCMETCON

WARM-UP
1 ROUND 400m Run
25' High Kicks
25' High Knees
25' Elbow to Instep
25' Butt Kickers
25' Lunge + Twist
25' Side Shuffle Into...
2 ROUNDS
8 Strict Press
6 Bent Over Row
4 Burpees over bar

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

WORKOUT EVERY
3:00 x 4 SETS
400m Run
12 Push Press
(Score is Time)
Add Score

Comments

Amanda Prescott 1 month, 1 week ago / Reply

6/3/2020 - 6am ZOOM: 14:47
Notes: 50-40-30-20-10 air squats to ab mats to DB swings

Kristen Van Meter

Kristen Van Meter 1 month, 1 week ago / Reply

6/3/2020 - NCMETCON: 20:32
Notes: 800m run 25# plate/35# bar

Nancy Cormier

Nancy Cormier 1 month, 1 week ago / Reply

6/3/2020 - NCMETCON: 23:00
Notes: Time is a rough estimate. I ran the 400’s pretty slow, but didn’t stop. Went light on the push press unbroken until last set

Kevin Anderson 1 month, 1 week ago / Reply

6/3/2020 - NCMETCON: 15:00
Notes: Wendler 3x5 strict press 110/130/145 40 cal run 12 pp at 115

Kevin Anderson 1 month, 1 week ago / Reply

6/3/2020 - NCMETCON: 15:00
Notes: Wendler 3x5 strict press 110/130/145 40 cal run 12 pp at 115

Gwyneth  Mattingly

Gwyneth Mattingly 1 month, 1 week ago / Reply

6/3/2020 - NCMETCON: 20:26

Gwyneth  Mattingly

Gwyneth Mattingly 1 month, 1 week ago / Reply

6/3/2020 - NCMETCON: 20:26

Kristin McAlpine

Kristin McAlpine 1 month, 1 week ago / Reply

Devils Press & TTB: 10 + 1
Notes: Rounds of DP + TTB 1, 2, 3 . . . 7 mins, 2 min rest, 7 min (pick up where left off) 7 rounds (1-7) + 3 rounds (8-10) 55 total DP w/15# DBs, 55 TTB unbroken until round 8: 8/3, 5/4, 5/5

Izzy Wieck

Izzy Wieck 1 month, 1 week ago / Reply

6/3/2020 - NCMETCON: 24:27
Notes: 3 rounds of 800 m run, 30 plate ground to overhead (15 lbs plate), 10 bb thruster with double press (25 lbs)

Ryan Lilly

Ryan Lilly 1 month, 1 week ago / Reply

6/3/2020 - 6am ZOOM: 12:28
Notes: 35# DB 50, 40, 30, 20, 10 Air SQ Sit Ups DB Swing

Jonathan Beal

Jonathan Beal 1 month, 1 week ago / Reply

6/3/2020 - NCMETCON: 1:00:00

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