NCMETCON HIGH INTENSITY TRAINING 10.24.22 - 10.30.

22

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP

2 ROUNDS 3-4 ROUNDS (8:00 Cap) AMRAP x 8 MINUTES EMOM x 8 MINUTES (:40 ON / :20 OFF) 2 ROUNDS 1 ROUND ON A 10:00 RUNNING CLOCK…
:30 Single Unders* 200m Run 10 Cal Cardio Choice MIN 1 - Up-Downs 10 PVC Pass-Thru :30 Row (EZ-Mod Pace) 2:00 Bike EZ Pace
10 Alt. Tuck-Ups 8 Up-Downs 10 KB Deadlift MIN 2 - Step-Overs 5/5 Alt. DB Deadlifts 8 Box Step Overs
8 Ring Rows 8 Wall Ball Push Press to Target
8 Jump Squats 10 Piked Shoulder Taps MIN 3 - Ring Rows 5/5 Alt. DB Curl to Press Into…
8 Alt. Box Step-Ups 4 Air Squats + 4 Narrow Squats*
8 Barbell RDL 50’ KB Farmers Carry MIN 4 - Lunges 10 Scap Push-Ups 3-4 ROUNDS
8 BB Sumo Good Morning
*Rnd 2 complete either Tall Jump Single 8 Barbell Cuban Press MIN 5 - Burpees :20 Tuck Hold 10 Floor Body Saw
Unders or Single-Single-Double Unders. WORKOUT MIN 6 - Box Jumps Into… 8 Single DB Curl
STRENGTH EMOM x 25 MINUTES MIN 7 - Jumping Pull-Ups Into... 1 ROUND 8 Single DB Skull Crusher
Into… 2-2-2-2* MIN 1 - :45 Cardio Choice MIN 8 - Lunge + Lunge + Air Squat 2 ROUNDS :30 Row (Mod-Hard Pace) 6 Strict Up-Down
1-2 ROUNDS (Time Permitting) Clean & Jerk MIN 2 - :45 Russian KB Swings (Athlete 10 OHS w/ PVC 6 Box Jump Overs
:20 Double Unders 14 Alt. DB Russian Swings 3/3 Lateral Step-Downs*
10 Alt. V-Ups
Choice, Heavy) STRENGTH 6 Wall Balls to Target
WORKOUT
*Start Light and build to Moderate. MIN 3 - :45 Alt. KB Heel Taps 5-5-5-5* 10 Sit-Ups AMRAP x 20 MINUTES
6 Kip Swings 6 BB Sumo Deadlift
Option to Power or Squat Clean. This is a MIN 4 - :45 Wall Walks Front Squat :20 Plank 30/25 Cal Bike
8 DB Goblet Box Step-Ups
Deload Week. MIN 5 - :45 DBL KB Hold* *Starting at the top of the Box, lower down 60 Crossbody Mountain Climbers
EXTENDED WARM-UP *Start Light and build to Moderate. This STRENGTH with control on one leg. Reset at the top of 30 Up-Downs
1.) EMOM x 6 MINUTES (Score is Weight) *KB Hold Options: is a Deload Week. 2-2-2-2* the box for each rep.
MIN 1 - 5-7 Kip Swings* Farmer Snatch (Score is Rounds + Reps)
MIN 2 - 3-5 Strict Pull-Ups* Week 8 of 9 Overhead (Score is Weight) NCFIT BENCHMARK WORKOUT
Mixed *Start Light and build to Moderate. "AMNESIA" FINISHER
*Complete on Rig or Rings. Front Rack Week 8 of 9 Option to Power or Squat Snatch. This is 3 SETS*
NCFIT BENCHMARK WORKOUT EMOM x 9 MINUTES
a Deload Week. 50/40 Cal Row MIN 1 - :40 Single DB Skull Crushers
(No Measure) "CLOUDKICKER"
(No Measure) 40 Wall Balls (20/14)|(14/10)
4 ROUNDS FOR TIME WORKOUT MIN 2 - :40 Single DB Curls
(Score is Weight) 30 Box Jump Overs (24/20)
-Short Rest b/t Part 1 & Part 2- 7 Unbroken Bear Complex* AMRAP x 15 MINUTES MIN 3 - :40 Ring Body Saws
20 Alt. Pistols
(115/75)|(75/55) OPTIONAL FINISHER 10 Pull-Ups 10 Sumo Deadlifts (275/185)|(185/135)
2.) 3 SETS 400m Run 3 SETS 5 Front Rack Lunge-Lunge-Squat Week 8 of 9 (No Measure)
Choose one of the following... 10/10 Single Arm KB Strict Press (95/65)|(65/45)* -Rest 2:00 b/t Sets-
Option 1: 15 KB Horn Curls 10 Chest to Bars WORKOUT
*1 Bear Complex = 1 Power Clean + 1
1 High Ring Transitions* + *Start at any movement and complete the
Front Squat + 1 Push Press + 1 Back 5 Burpee Box Crawl Overs** 6 SETS
1 Muscle-Up rest of the movements in any order you
Squat + 1 Behind the Neck Push Press -Rest As Needed b/t Sets- ON A 2:00 RUNNING CLOCK...
*1 Rep= Lunge (R) + Lunge (L) + Front 18 Alt. DB Hang Power Snatch choose. Must complete the allotted
Or... amount of reps before moving to next
Option 2: (Score is Time) (No Measure) Squat. (50/35)|(35/20)
movement of choice. Must complete all 5
1 Kip Swing + **Standard height is 30/24, however if 12 Sit-Ups
movements every set.
2 Pausing Kipping Pull-Ups** KG BB: (50/35)|(35/25) higher boxes are available athlete can Max Plank Hold in Time Remaining...
complete Box Crawl over to higher box. (Score is Total Time)
*1 Rep= Finishing in catch position w/o -Rest :30 b/t Sets-
Last Seen: 4/15/2022
press out. (Score is Round + Reps) KG WB: (9/6)|(6/5)
**Pause for :01 with chin above the bar. KG BB: (125/85)|(85/60)
(Score is Shortest Time in Plank)
KG BB: (42.5/30)|(30/20) Pistol Option 1: Alt. Heel Elevated Pistols
(No Measure) Pistol Option 2: Alt. Single Leg Box Squats
KB DB: (22.5/15)|(15/10)
WORKOUT NOTE: New Benchmark
AMRAP x 18 MINUTES
40 Double Unders PARTNER WORKOUT OPTION
20 Alt. V-Ups IN TEAMS OF 2...
10 DB Farmer Box Step-Ups FOR TIME*
(50/35)|(35/20)|(24/20) 180/140 Cal Row
150 Wall Balls (20/14)|(14/10)
*Every 1:30 including 0:00 complete 1 120 Box Jump Overs (24/20)
Burpee Ring Muscle-Up. 80 Alt. Pistols
40 Sumo Deadlifts (275/185)|(185/135)
(Score is Rounds + Reps)
*P1 works while P2 rests. Split work as
Option 1 RMU: Burpee Bar Muscle-Up Needed. Start at any movement and
Option 2 RMU: Burpee Pull-Up complete the rest of the movements in any
order you choose. Must complete the
OPTIONAL FINISHER allotted amount of reps before moving to
FOR QUALITY next movement of choice.
400/300 Alt. Box Step-Ups (24/20)*
(Score is Time)
Week 2 of 4 -- "Chad" Extra Credit KG WB: (9/6)|(6/5)
KG BB: (125/85)|(85/60)
*Weight Vest Optional
Pistol Option 1: Alt. Heel Elevated Pistols
(No Measure) Pistol Option 2: Alt. Single Leg Box Squats

WORKOUT TYPE: EFFORT WORKOUT TYPE: EFFORT WORKOUT TYPE: QUALITY WORKOUT TYPE: EFFORT WORKOUT TYPE: SPRINT WORKOUT TYPE: GRIND WORKOUT TYPE: EFFORT
COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO:
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ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO:
https://vimeo.com/761601801/c47167f977 https://vimeo.com/761601207/01e058ff1a https://vimeo.com/761600543/e05e832ea9 https://vimeo.com/761599913/78db075b6b https://vimeo.com/761599252/feab6116a5 https://vimeo.com/761598666/9e396e3fb6 https://vimeo.com/761597864/1f57da2d48

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