Friday
Warm-up
Warm-up
AMRAP x 3:00
100m Run
200/150m Row
10 Alt. Lunges
100m Run
200/150m Row
10 Alt. Lunges
-Rest :30-
AMRAP x 3:00
5 Single Ring Ring Rows
5 Scap Push-Ups + 2-3 Push-Ups
7 Air Squats
Extended Warm-up
Metcon
2 SETS FOR QUALITY*
200m Run
into…
4 Kip Swings
+
3 Kipping Hips to Bar or 3 Dynamic Kips
+
2 BMU or 2 Pull-Ups
200m Run
into…
4 Kip Swings
+
3 Kipping Hips to Bar or 3 Dynamic Kips
+
2 BMU or 2 Pull-Ups
*Athletes can rest briefly b/t movements
-Rest as needed b/t Sets-
(No Measure)
Workout
“NCMETCON BASELINE I.I (Test)” (Time)
I.I. ON A 10:00 RUNNING CLOCK… RX+
Run 1 Mile then in Remaining Time Max Meters on Rower
1.2 ON A 12:00 RUNNING CLOCK… RX
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
Run 1 Mile then in Remaining Time Max Meters on Rower
1.2 ON A 12:00 RUNNING CLOCK… RX
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)
I.II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
