12.21.20 12.27.20 NCMETCON SESSION PLAN #BUILDBETTER E. collective@nc.fit NCFIT COLLECTIVE // 2020 W. www.ncfitcollective.fit NCMETCON 12.21.20 12.27.20 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP 2:00 Row* 2:00 Bike EVERY 3:00 FOR 3 SETS 1 ROUND 3 ROUNDS ON A 10:00 RUNNING CLOCK (w/ a ON A 5:00 RUNNING CLOCK 200m Run 100m Run 10 Alt Groiners light-moderate KB) 200m Run Into… Into… 10 Up-Down + Box Step-Up (24/20) 5 DB Power Cleans 10 Bootstrappers 2 SETS 10 Barbell good mornings 50 Single Unders or 30 Double 5 DB Push Press 10 Bird Dogs :30 Bootstrappers 20 Alt. Behind the Neck Elbow 2 ROUNDS 2 ROUNDS Unders 5 Kipping Swings 10 Deadbugs :30 Groiners Punches 10 Groiners 10 PVC Pass Through (Rest Remaining) 5 Hanging Knee Raises 2 SETS 10 Back Rack Squat Jumps 5/5 Wall Ball Around the Worlds** 8 Jumping Squats 5 Wall Balls Into… :30 Mountain Climbers 10 Hang Muscle Cleans 10 Wall Ball Push Press 6 Up-Downs -1:00 Flow Stretching b/t Sets- 5 DB Thrusters :30 Push-Ups to Pike 10 Strict Press ON A 7:00 CLOCK… 2 SETS 10 Hang Power Cleans Into… Into… Then… Move into Skill Session BENCHMARK WORKOUT 2:00 Bike :30 Hollow Body 10 Push Press "12 DAYS OF NCFIT" 30 Alt Reverse Lunges w/ Torso :30 Air Squats 200m Run 2 ROUNDS 1 ROUND* ON A 10:00 RUNNING CLOCK... FOR TIME* Twist* 2 SETS 10 Cossack Squats 5 Snatch Deadlift Practice Any Bar Movement -- Day 1 - 100m Run 20 Banded Monster Walks** :30 Pike Hold STRENGTH 10 Med Ball G2O 5 Snatch Grip Press Pull-Up / TTB / Bar Muscle-Up* Day 2 - Power Clean 10 Plank Rotations :30 Russian KB Swings ON A 15:00 RUNNING CLOCK... 10 Wall Ball Front Squats 5 Burpees (185/125)|(135/95) Bike in the Remaining Time 2 SETS Build to a Moderate-Heavy 3-Rep WORKOUT Day 3 - Burpees to a Plate :30 KB Upright Rows Clean & Jerk* *Start 1:00 EZ, :30 Moderate, :30 STRENGTH FOR TIME Day 4 - DB Push Press *Lunge and twist towards front leg :30 Slow Goblet Squats Hard ON A 15:00 RUNNING CLOCK… 10-20-30-40-50 (50/35)|(35/20) **10 steps to the Right, 10 steps to *Power or Squat, athlete choice! **Ball Starts at chin and with the 4x3 Box Jump Overs (24/20) Day 5 - Toes to Bar the Left EXTENDED WARM-UP arms rotate the ball around the Hang Power Snatch* Sit-Ups Day 6 - Hand Release Push-ups EMOM x 10 MINUTES (Score is Weight) head clockwise for 5 reps, then Day 7 - Plate Ground to OH WORKOUT Min 1 - :40 HS Walk or HS Hold counter clockwise for 5 reps *Moderate-Heavy for all Sets (Score is Time) (45/35)|(35/25) 3 SETS FOR QUALITY Play / Practice WORKOUT Day 8 - Wall Balls (20/14)|(14/10) 30/25 Cal Bike Min 2 - :40 Hollow Rock or Hollow ON A 18:00 RUNNING CLOCK... WORKOUT (Score is Weight) FINISHER Day 9 - Deadlifts 20 Back Rack Lunges Hang 800m Run 5 SETS FOR MAX REPS EVERY 1:30 x 5 SETS (185/125)|(135/95) (95/65)|(65/45) 20 Clean & Jerks (115/75)|(75/55) 1:00 - Cal Row WORKOUT 150m Shuttle Run* Day 10 - Walking Lunges 1:00 Wall Sit (No Measure) 400m Run 1:00 - DB Up-Downs AMRAP x 15 MINUTES Day 11 - DB Thruster 1:00 Quad Crawl 20 Clean & Jerks (135/95)|(95/65) (35/20)|(20/15) 12/10 Cal Bike *Perform (3) 50m Shuttle Run Day 12 - Bar Muscle-Ups 1:00 Weighted Russian Twists BENCHMARK WORKOUT 200m Run 1:00 - Wall Balls (20/14)|(14/10) 9 Burpees Over the Bar increments. Rest in time remaining (Athlete Choice) “KETTLEBELL ROCK” Max Clean & Jerks 3 Hang Power Snatch of each Set. *Workout flows just like the 4 ROUNDS FOR TIME (155/105)|(115/75) in Time -Rest 1:00 b/t Sets- (135/95)|(95/65)* Holiday song...each day represents -Rest as needed b/t Sets- 12 Handstand Push-Ups Remaining*... (No Measure) the number of reps. Start at Day 1 18 Pull-Ups (Score is Reps) *Power Snatch reps increase by 3 (1 rep), then do Day 2 (2 reps) + (No Measure) 24 KB Goblet Squats *Option for (185/135)|(135/95) for every round. 3, 6, 9, etc… Day 1 (1 rep) , Day 3 (3reps) + Day (53/35)|(35/26) final set COOLDOWN 2 (2 reps) + Day 1 (1 rep)...and so FOR RECOVERY (Score is Rounds + Reps) on. (Score is Time) (Score is Reps) 5:00 Foam Roll Legs & Chill! (Score is Time) PARTNER WORKOUT (No Measure) OPTION IN TEAMS OF 2... ON A 22:00 RUNNING CLOCK... 800m Run 40 Clean & Jerks (115/75)|(75/55) 400m Run 40 Clean & Jerks (135/95)|(95/65) 200m Run Max Clean & Jerks (155/105)|(115/75) in Time Remaining*... *Option for (185/135)|(135/95) for final set *Partners will run together, split the Clean and Jerks as needed. (Score is Reps) © 2020 NCFIT, INC. NCMETCON MON. DEC 21, 2020 SESSION PLAN WARM-UP HIGHLIGHTS 2:00 Row* Into… *Athlete Goal* – Athletes should aim for a hard repeatable effort each round 2 ROUNDS because they have the rest at the last round. 10 Groiners 5/5 Wall Ball Around the Worlds** 10 Wall Ball Push Press *Coach Focus* – Simple movements today so we need to be diligent with Into… 2 ROUNDS teaching before and during the workout. Focus on prepping the hips with the 10 Cossack Squats 10 Med Ball G2O high volume Squatting and getting athletes a prep round before the workout. 10 Wall Ball Front Squats *Start 1:00 EZ, :30 Moderate, :30 Hard **Ball Starts at chin and with the arms rotate the ball around the *Total Time* – 10:00 Prep // 20:00 Workout // 30:00 Total Working Time. head clockwise for 5 reps, then counter clockwise for 5 reps WORKOUT 5 SETS FOR MAX REPS 1:00 - Cal Row INTRO 1:00 - DB Up-Downs (35/20)|(20/15) 1:00 - Wall Balls (20/14)|(14/10) Coach Capra (IG @caprajn) with your Monday Session Plan. We have a long -Rest 1:00 b/t Sets- workout today with simple movements: 5 rounds with 3 minutes of work and 1 (Score is Reps) minute of rest. Athletes will perform max Calories on the Row, into max reps of COOLDOWN FOR RECOVERY DB Up-Downs, into max reps of Wall Balls. The goal here is to sustain a hard 5:00 Foam Roll Legs & Chill! effort. We want to see our athletes push the pace today because they have the (No Measure) built in rest at the end of each round. (Pro-Tip: Whenever a workout has a built in rest I like to offer an optional movement or hold. Consider offering athletes a Plank or stretch here). Our Warm-Up today is going to be focused on a lot of hip movement to get athletes ready for the high volume Squats from the Wall Balls. Then we are going to add a little test prep before the workout. The idea here is 30 seconds of each movement to give athletes a feel for how many reps to aim for in the minute of work. This will especially help newer or less experienced athletes that may come out too fast if they are not familiar with pacing. On workouts like today we want to make sure to be especially diligent breaking down movement before the workout and during. We also have an opportunity to challenge athletes as they are moving along the workout. Give them mini-goals to hit each round and really make the experience more personal! EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON MON. DEC 21, 2020 STIMULUS *Goal (Fittest)* – We want to see about 25+ reps for each movement. Aim for unbroken sets each round. Who is going to really push that row pace today! *Goal (All)* – Athletes should aim for 15-20 reps for each movement. Focus on an uncomfortable but repeatable effort each round. *Workout Feel (All)* – We have monostructural and weightlifting with plenty of volume going into today. There is a built in rest so athletes should be trying to push their pace and see what they can get with those max effort minutes. DB Up-Downs should be non-stop, and Wall Balls should be 1-2 sets. TIMELINE 0-5 Brief (5 min) 5-17 Warm-Up (12 min) 17-23 Movement Review (6 min) 23-29 Workout Prep (6 min) 29-32 Pre-Workout Break (3 min) 32-52 Workout (20 min) 52-57 Foam Roll (5 min) 57-60 Closing (3 min) WARM-UP 2:00 Row* Into… 2 ROUNDS 10 Groiners 5/5 Wall Ball Around the Worlds 10 Wall Ball Push Press Into… EMAIL. collective@nc.fit NCFIT COLLECTIVE // 2020 WEBSITE. www.ncfitcollective.fit NCMETCON MON. DEC 21, 2020 2 ROUNDS 10 Cossack Squats 10 Med Ball G2O 10 Wall Ball Front Squats *Start 1:00 EZ, :30 Moderate, :30 Hard Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps TEACHING Quick review the movements for the workout and have athletes do a test run to get a feel for the pace and transitions.