Thursday 08/05/2021

Strength
For today's 20:00 squat session, athletes should complete the 1x3 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.
I. ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Back Squat*

Strength
Back Squat
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)

WOD
"NCMETCON BASELINE II.II"
II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)

Friday 01/08/2021

Strength
"NCMETCON BASELINE II.I"
I. ON A 20:00 RUNNING CLOCK...
Build to 3RM Back Squat

WOD
"NCMETCON BASELINE II.II"
II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)