WARM UP
5:00 machine of choice
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
NCC Event 1
“Quad Trio”
Workouts
Thursday 5/28
WARM UP
2:00 quadrapedal movement
2:00 shoulder mobility
2:00 ankle mobility
Then
3 rounds:
3 hang muscle snatch
3 OH squat
3 Sots press
3 snatch balance
SKILL
Handstand pirouettes
*10:00 drill and practice.
WORKOUT OF THE DAY
EMOM 30:00:
0-15:00:
1 hang snatch
15-30:00:
1 hang clean
*Build weight during each 15:00 segment. If athletes need to take a minute off to recover, that is fine. Score heaviest load for each movement.
Foundations(X)
SKILL
Heavy sled push/pull
5 x 20 meters
WORKOUT
3 rounds for time:
1k ski
200 meter farmers carry
RX: (24kg16kg)
Wednesday 5/27
WARM UP
EMOM 5:00:
:10 assault bike sprint
3 rounds:
:30 air squat hold
10 kip swings
10 hollow rocks
SKILL
E2MOM 10:00:
4 back squat @ 75% 1RM
*All working sets should be at same weight.
WORKOUT OF THE DAY
For total reps:
8 toes to bar
8 calorie Assault bike
16 alternating DB snatch
2:00 work
-2:00 rest-
4:00 work
-4:00 rest-
8:00 work
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
*Athletes should attack each round with a different pace and pick up where they left off the round before. Score total reps completed.
Foundations(X)
SKILL
Push press
5 x 5
WORKOUT
20:00 AMRAP:
10 alternating reverse lunge wall ball
10 burpee broad jumps
200 meter run
*Score total reps completed.
Tuesday 5/26
WARM UP
3 rounds:
10 calorie ski
10 calorie bike
10 calorie row
SKILL
EMOM 12:00:
1) 5 tempo deadlifts (3 second eccentric)
2) 10 V-ups
3) 10 single arm row each side
4) Rest
WORKOUT OF THE DAY
For time with partner:
5 mile assault bike
5k row
5k ski
*Only one athlete works at a time. Must be completed in order, rotate athletes as needed.
Monday 5/25
Memorial Day
“Murph”
Sunday 5/24
75 Min time Cap
w/partner
Run Together /
Work Shared
1000m Run
100m Walking Lunges 45 lb
1000m Run
100 Squats w/kb 24/16
1000m Run
3k Row
1000m run
100 Push Press 75/55
1000m run
100m burpee broad jumps
1000m Run
150 ring rows
1000m row
2k ski
1000m run
150 sit-ups w/med-ball
1000m run
150 Wall Balls