7.12-7.18

By Coach Maya Workout Comments Off on 7.12-7.18

PROGRAMMING
What’s coming up?

MONDAY
Work for QUALITY on these strength movements today…start
with the lower end of the rep range and then if possible build from there! In the
workout the challenge is to keep the Tuck-Ups unbroken for 2+ rounds and the Cal
Bike at a consistent :30-:40 interval.

STRENGTH
4 SETS FOR QUALITY
5-10 Vertical Ring Rows or 3-5 L-Sit
Pull-Ups
12 Jumping Air Squats to Plate
-Rest as Needed b/t Sets-
(No Measure)
WORKOUT
5 ROUNDS FOR TIME
30 Tuck-ups
20 Single DB Back Rack Walking
Lunge (50/35)|(35/20)
10/8 Cal Bike
(Score is Time)
KG DB: (22.5/15)|(15/10)

TUESDAY

Athletes have a chance to continue their improvements in the
Power Clean from the weeks prior, by building to a heavy 3. In the workout, we step
on the gas pedal even though 12:00 seems a bit long. Everyone should look to
complete the barbell in 1-3 sets max, meaning the barbell should be loaded
accordingly

BASELINE WORKOUT
“NCX BASELINE I”
I. ON A 15:00 RUNNING CLOCK…
Establish a Heavy 3-Rep Power
Clean
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 12 MINUTES
250/200m Row
9 Power Cleans (115/75)|(75/55)
6 Push Press
*Rest at Least 5:00 b/t Efforts
(Score is Rounds + Reps)
KB BB: (50/35)|(35/25)

WEDNESDAY

Today is all about testing your strength AND drive to hit intensity. 3:00 of burpees is no joke, and intensity is the main factor here- there’s no
such thing as a comfortable pace in today’s workout!

BASELINE WORKOUT
“NCX BASELINE II”
I. ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat
(Score is Weight)
Immediately into…
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Strict Press
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 3 MINUTES
Max Burpees
*Rest at Least 5:00 b/t Efforts
(Score is Reps)

THURSDAY

Take your time and show full control while performing the DB
Goblet Step-Ups and Deadbugs to get the full effect of the movement. During the
workout find a pace on the Bike early and stick with it throughout the entire time.
No need to sprint, just move with intent.

STRENGTH
3 SETS
8/8 DB Goblet Step-Ups
16 Slow Deadbugs*
*Banded Deadbugs optional.
-Rest 1:30 b/t Sets-
(Score is Weight)
WORKOUT
E2MOM x 28 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3&4 – AMRAP of 10 Box
Jumps (24/20) + 15 Weighted
Sit-Ups*
*Athlete can use Plate, DB, or KB.
Pick up where you left off.
(Score is Rounds + Reps)

FRIDAY

For the Deadlifts build to a heavy set of 3 and focus on keeping
the core braced the entire lift each repetition. During the workout find a pace early
and shoot to stay unbroken each round even if that’s not possible, take quick
breaks and get back to work.

BASELINE WORKOUT
“NCX BASELINE III”
I. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 10 MINUTES
5 Strict Pull-ups or Ring Rows
10 Hand Release Push-ups
15 Air Squats
*Rest at Least 5:00 b/t Efforts
(Score is Rounds + Reps)

SATURDAY

Begin at an aggressive pace on the Row – sub-2:00/500m – for
most, and KEEP THAT PACE the entire time. Teams should be done with their
250m :45-1:00 every time.

PARTNER WORKOUT
IN TEAMS OF 2 OR 3…
FOR TIME
10k Row*
*P1 rows while P2/P3 rests.
Partners must alternate in order
every 250m (switch on the even
250m throughout).
**Optional Addition — The athlete
that comes off the rower can
complete (2) movements for 10/10
reps each during their rest period.
***Charitable workout benefiting the
Jessie Rees Foundation — visit the
website NEGU.ORG and
www.movethroughmotivation.com
(Score is Time)
SOLO WORKOUT OPTION
FOR TIME
5k Row*
Charitable workout benefiting the
Jessie Rees Foundation — visit the
website NEGU.ORG and
***Charitable workout benefiting the
Jessie Rees Foundation — visit the
website NEGU.ORG and
www.movethroughmotivation.com!
(Score is Time)

SUNDAY

Take a break from the Strawberry Festival with coach Jenn!

10, 9, 8…1*
DB Thrusters
*30 Toe Taps between each round
10 Min Time Cap

10, 9, 8…1*
Manmakers
*20 Bicycle Crunches between each round
18 Min Time Cap

10, 9, 8…1*
Burpees
*15 DU (30 Singles) between each round
7 Minute Time Cap

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