STRENGTH
Deadlift
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
NCCOMPETE WORKOUT
FOR TIME
25/20 Cal Row
25 Burpee to Plate (45/25)
25 DBL DB Snatch (50/35)
25 Burpee to Plate
25/20 Cal Row
WORKOUT
EMOM x 28 MINUTES
MIN 1 – :50 Max Rope Climbs
MIN 2 – 15/12 Cal Bike
MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)
MIN 4 – :50 Max Sit-Ups
FINISHER
“TABATA”
8 SETS (:20 ON/:10 OFF)
Russian Twist*
STRENGTH
Strict Press
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
WORKOUT
3 ROUNDS FOR TIME
21 Thruster (95/65)
21 Box Jumps (24/20)
