The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2 Rounds with a Monster Band
:30 Bike
5 Steps Left
5 Steps Right
10 Air Squats
5 Inchworm w/ 2 Push-Ups
Strength
Back Squat (1×6, 1×6, 1×6+)
1X6 @ 65-70%
1X6 @ 70-75%
1X6+ @ 75-80%
Percentages based off of
the 2RM we found last week.
Last set is as many reps as
possible without failing.
No more than 8-10.
Burn Strength
Burn: Metcon (Weight)
4 Rounds
8 Double KB Front Rack Tempo Box Squats (3112)
5 Box Jumps
15 Kneeling Banded Crunches
Rest :90 between rounds
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X9
5 Strict HSPU
15 Air Squats
5 Strict Pull-ups
15 Air Squats
Burn WOD
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP X9
10 Push-ups
15 Air Squats
10 Banded Lat Pull-Downs
15 Air Squats
