NCX strength + conditioning 11.7.22 - 11.13.

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

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

2 ROUNDS AMRAP x 4 MINUTES 200m Warm-Up Jog 200m Run (EZ Pace) AMRAP x 5 MINUTES 1 ROUND AMRAP x 2 MINUTES
10/10 Banded Ankle Distractions* 8/8 SA DB Deadlifts 4 Good Mornings :30 (EZ PACE) Bike 5 PVC Pass Thrus (option to do Around
1:00 Row 16 Alt. Shoulder Taps Immediately Into… Into… 6 Alternating Groiners 5/5 SA Ring Rows the Worlds)
10 Alt. 90-90 Hip Rotations 8 Tuck-Ups 3 SETS 8 Step-Ups 10 Scap Pull-ups 10 Tib Raises
4 Scap Pull-Ups 8 Barbell Romanian Deadlift 2 ROUNDS 10 Push-up Negatives (:03 LOWER)
INTO… 8/8 Standing Leg Swings 5/5 Moose Antlers HERO WORKOUT Into…
1 ROUND Immediately into… 8/8 Single Leg Glute Bridge-Up 5 Inch Worm Push-Ups "CHAD" Into… EMOM x 6 MINUTES
15/12 Cal Row AMRAP x 4 MINUTES 5 Stretch Rotations* FOR TIME 3 ROUNDS MIN 1 - :45 Row
10 Med. Ball Front Squats 8/8 S.A. DB Hang Muscle Cleans 30 Single Unders 2 ROUNDS 1000 Box Step-Ups (20)* :30 (MOD PACE) Bike MIN 2 - 10 Calf Raises + Max Reps Single
10 Push Press to Target 16 Alt. DB Slides 10 Up Downs Over Barbell* 5 Ring Rows (GET LOWER EACH ROUND) Unders*
4 Kip Swings *1 Rep = Start in Plank, Lower Down to 10 Strict Presses *45/35 added in weight - ruck, plate, vest, 10 Kipping Swings MIN 3 - 5 Scarecrow Snatches + 5 Behind
*Band attached at ankle height on rig. 4 Kipping Knee Raises Seal Stretch, Push Back to Child’s Pose, or DB 5 Knee Push-ups / Push-ups the Neck Push Press
Place the band around the ankle or then Back to Plank Into… **750/500/250/100 reps are all options
tongue of the shoe and step out (facing STRENGTH/SKILL 200m Run (Fast Pace) for completion WORKOUT EXTENDED WARM-UP
away from the rig), creating tension. 5 SETS (:20 ON / :40 REST) -No Additional Rest b/t Sets- EMOM x 20 MINUTES EMOM x 9 MINUTES
Keep the whole foot on the ground and Max Toes to Bar or Strict Knee Raises *Switch to Burpees over the Bar in the (Score is Time) MIN 1&2 - 25/20 Cal Bike MIN 1 - :45 Row*
drive the knee forward/back for 10 reps. STRENGTH 2nd Round. MIN 3&4 - AMRAP of 5 Pull-Ups* + 10 MIN 2 - 3 Hang Muscle Snatch + 3 Hang
Then switch ankles. The foot with the (Score is Total Reps) 6x5 @ 75-80% Last Seen: 11/12/21 Push-Ups + 15 Sit-Ups Power Snatch**
band is the leading foot. Deadlift* STRENGTH MIN 3 - :45 Alt. Deadbugs
Week 1 of 4 6x5 @ 75-80% *Option for Strict or Kipping. Can
OPTIONAL COOL DOWN
STRENGTH *Base percentages off 2-Rep Heavy. Push Press* FOR RECOVERY alternate every other round. Pick up *Focus on technique.
6x5 @ 75-80% WORKOUT 5:00 Foam Roll Legs or 5:00 EZ Pedal where you left off. **Start w/empty barbell and build to
Front Squat* 4 SETS (Score is Weight) *Base percentages off 2-Rep Heavy. workout weight.
AMRAP x 3 MINUTES* (No Measure) (Score is Total Rounds + Reps)
*Base percentages off 2-Rep Heavy. 6 Toes to Bar Week 6 of 11 (Score is Weight) (Score is Weight)
8 DB Alt. No Push-Up Renegade Rows POST-WORKOUT STRENGTH
(Score is Weight) (35/20)|(20/15) WORKOUT Week 6 of 11 3 SETS WORKOUT
10 DBL DB Hang Muscle Cleans AMRAP x 12 MINUTES 25m Single Arm Overhead KB Carry (R) 4 SETS
Week 6 of 11 15-12-9 WORKOUT 20 Banded Upright Rows ON A 5:00 RUNNING CLOCK...
-1:00 Rest b/t Sets- Deadlifts (185/135)|(135/95) EMOM x 15 MINUTES 25m Single Arm Overhead KB Carry (L) 500/400m Row
WORKOUT 45-60-75 MIN 1 - 200m Run 20 Banded Tricep Extensions 100 Single Unders
5 ROUNDS FOR TIME *Start the AMRAP from the beginning in Double Unders MIN 2 - 12 Burpees Over the Bar + 6 Push 15 Hang Power Snatch (95/65)|(65/45)
15/12 Cal Row each new set. Press (135/95)|(95/65) (Score is Weight)
25 Unbroken Wall Balls (20/14)|(14/10)* (Score is Rounds + Reps) MIN 3 - Rest -Rest w/ Time Remaining-
KG DB: (15/10)|(10/7.5)
*If you break or drop the ball before 25 KG BB: (85/60)|(60/42.5) KG BB: (60/42.5)|(42.5/30) (Score is Slowest Set)
reps, perform 5 Burpees then continue (Score is Lowest Rounds + Reps)
until reach 25. Wall Balls must be (Score is Slowest Run) PARTNER WORKOUT OPTION
performed in one continuous motion...no OPTIONAL FINISHER IN TEAMS OF 2...
resting with the ball. 3 SETS* AMRAP x 20 MINUTES*
15 DB Pull Overs* 50 Single Unders
(Score is Time) 10/10 Seated Single Leg Lifts 10 Hang Power Snatches (95/65)|(65/45)

KG WB: (9/6)|(6/5) *Use a moderate-heavy weight. Can be *While Partner 1 works, Partner 2 will
perfomed on bench or floor. accumulate max meters on the Rower.

-Rest as Needed b/t Sets- (Score is Total Meters Rowed)

(No Measure) KG BB: (42.5/30)|(30/20)

WORKOUT TYPE: EFFORT WORKOUT TYPE: SPRINT WORKOUT TYPE: EFFORT WORKOUT TYPE: EFFORT WORKOUT TYPE: GRIND WORKOUT TYPE: EFFORT WORKOUT TYPE: EFFORT
COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO: COACH VIDEO:
https://vimeo.com/766205166 https://vimeo.com/766204489 https://vimeo.com/766203885 https://vimeo.com/766203319 https://vimeo.com/766202826 https://vimeo.com/766202234 https://vimeo.com/766201703

ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO: ATHLETE VIDEO:
https://vimeo.com/766209368 https://vimeo.com/766208657 https://vimeo.com/766208211 https://vimeo.com/766207545 https://vimeo.com/766206963 https://vimeo.com/766206394 https://vimeo.com/766205795

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