Friday
Warm-up
Warm-up
1 ROUND
1:00 Bike (EZ Pace)
6 Lunge + Lunge + Kang Squat
10 Up-Downs
1:00 Bike (EZ Pace)
6 Lunge + Lunge + Kang Squat
10 Up-Downs
Into…
1 ROUND
:45 Bike (Mod)
12 Air Squats
6 Burpees (EZ Pace)
Into…
1 ROUND
:30 Bike (Mod-Hard)
10 Barbell Back Squats
6 Burpees (Fast)
Workout
“NCMETCON BASELINE II.I (Test)” (Weight)
II.I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat
Build to 3RM Back Squat
(Score is Weight)
“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)
II.II. AMRAP x 3 MINUTES
Max Burpees
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
For today’s 20:00 squat session, athletes should complete the 1×3 Wendler program for their "Heavy 3-Rep" with the increased loading on top of the 90% training max.
Following the squat session, complete the (2) AMRAPs.