Wednesday

Three Danes Wellness – NCMETCON

Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES

MIN 1 – 100m Run + Max Tuck Hold

MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps

MIN 3 – 100m Run + Max Plank Hold

MIN 4 – 10 Strict Press + Max Up-Downs

MIN 5 – 100m Run + Max Hollow Hold

MIN 6 – 10 Push Press + Max Burpees

MIN 7 – 200m Run

Strength

Metcon (Weight)

EVERY 2:00 x 4 SETS*

2 Pausing Split Jerks**

-Rest As Needed b/t Sets-

*All working sets should be a Mod-Heavy weight.

**Pause for :02 in bottom of dip.

(Score is Weight)

Week 4 of 9

Workout

Metcon (Time)

FOR TIME

10 Push Jerks (155/105)|(115/75)

30 Burpees

10 Push Jerks

600m Run

30 Burpees

10 Push Jerks

90 Sit-Ups

600m Run

30 Burpees

10 Push Jerks

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

Tuesday

Three Danes Wellness – NCMETCON

Warm-up

Warm-up (No Measure)

ON A 5:00 CLOCK…

2-3 ROUNDS

5 Slow Scap Pull-Ups

6 Alt. Groiners

7 Cat Cows

8 Empty Barbell RDL

Then New 5:00 Clock…

AMRAP x 5 MINUTES

5 Kip Swings

6 Ring Rows

7 Empty Barbell Deadlifts

8 Russian KB Swings

Strength

Metcon (Weight)

4 SETS*

2 Pausing Clean Deadlifts**

+

1 Clean Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained.

**1 Rep= Pause 2″ from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

(Score is Weight)

Week 4 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

1-2-3-and so on…

Bar Muscle-Ups

2-4-6-and so on…

Deadlifts (255/175)|(175/115)

*Complete 12 Russian KB Swings (53/35)|(35/26) after each full set.

(Score is Rounds + Reps)

KG BB: (115/79)|(79/52.5)

BMU Option 1: Jumping BMU

BMU Option 2: Up-Down Chest to Bar Pull-Up

Monday

Three Danes Wellness – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

8 Alt. Reverse Lunges

8 Wall Ball Strict Press*

4 Sumo Stance Good Mornings

*At 2:30 complete 8 Wall Ball Push Press

-Into-

1 ROUND

10 Alt. Slow Cossack Squats

8 Groiner + Twist

8 Bootstrap Squats

6 Kang Squats

6 Tempo Air Squats @22X1

Strength

Front Squat (6-6-4*)

*Start Moderate-Heavy and build to Heavy.

(Score is Weight)

Week 4 of 9

Workout

Metcon (AMRAP – Reps)

4 SETS (:40 ON/ :20 OFF)*

MOVT 1 – Wall Balls (20/14)|(14/10)

MOVT 2 – Cal Row

MOVT 3 – Alt. Overhead Wall Ball Lunges

MOVT 4 – Cal Row

*1 SET= MOVT 1-MOVT 4

-No Additional Rest b/t Sets-

(Score is Total Reps)

KG WB: (9/6)|(6/5)

Sunday

Three Danes Wellness – NCMETCON

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 ROUNDS

10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*

10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups

10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups

*For your Step-Ups, try increasing the height with each new round.

Quick Rest Then Into…

SPECIFIC WARM-UP

EMOM x 5 MINUTES (:40 ON / :20 OFF)

MIN 1 – Bike EZ Pace 45-55 RPM

MIN 2 – Bike Mod Pace 50-60 RPM

MIN 3 – Bike Hard Pace 65+ RPM

MIN 4 – Bike EZ Pace

MIN 5 – Bike Workout Pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 26 MINUTES

50/40 Cal Bike

40 Sit-Ups

30 Hand Release Push-Ups

20 Box Jumps (30/24)

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

40 Alt. Bicycle Crunches

40 Alt. Plank Hip Taps

1:00 Plank Hold

-Rest As Needed b/t Sets-

(No Measure)

Saturday

Three Danes Wellness – NCMETCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Sumo Good Morning (BB in Second Round)

10 Scap Pull-Ups (10 Ring Rows in Second Round)

10 Superman Raises

Into…

1 ROUND

10 Up-Downs

10 Sumo Deadlift

10 Small Kip Swings

10 Hollow Rocks

Extended Warm-up

Metcon (No Measure)

EVERY 3:00 x 3 SETS

5 Sumo Deadlifts

Into…

Pick one of the Below Options…

-Rest with Time Remaining-

Option 1:

5 Slow Ring Rows + 3-5 Kip Swings

Or…

Option 2:

3 Strict Pull-Up + 3 Kipping

Pull-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

ON AN 20:00 RUNNING CLOCK…

50 Up-Down Pull-Ups*

Immediately Into…

AMRAP in Remaining Time Of…

6 Pull-Ups

8 Sumo Deadlifts (225/155)|(155/105)

10 Up-Downs to a Target*

*Pull-Up Bar / Target ideally 6″ above standing reach.

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

ON A 25:00 RUNNING CLOCK…*

100 Up-Down Pull-Ups

Immediately Into…

AMRAP in Remaining Time Of…

4 Pull-Ups

6 Sumo Deadlifts (225/155)|(155/105)

8 Up-Downs to a Target**

*For the Buy-In P1 and P2 will go rep for rep. Once P1 completes 1 Up-Down Pull-Up then P2 completes 1 Up-Down Pull-Up until all reps are completed. As soon a P1 chin clears the bar, P2 can sprawl down for the up-down. For the AMRAP P1 completes a whole AMRAP while P2 hangs from the rig. Once P1 finishes a round, switch. If partner on the rig comes off, partner working through the round must stop and rest until the partner is hanging again.

*Pull-Up Bar / Target ideally 6″ above standing reach.

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

Friday

Three Danes Wellness – NCMETCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run (increasing pace)

8 BB Upright Rows

20 Alt. BB Elbow Punches

12 Alt. Piked Shoulder Taps*

5 Inchworm + Push-up

*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.

Strength

Metcon (Weight)

EMOM x 12 MINUTES*

1 High Hang Power Clean

+

1 Hang Power Clean

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 16 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of the following*…

7 Hang Power Cleans (115/75)|(75/55)

7 Handstand Push-Ups

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Thursday

Three Danes Wellness – NCMETCON

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bar Hang

MIN 2 – :45 Samson Lunges

MIN 3 – :45 Alt. DB Seesaw Row

MIN 4 – :45 Quad Heel Taps

Workout

Metcon (Time)

FOR TIME*

200m DB Farmer Carry (50/35)|(35/20)

160 Alt. DB Farmer Lunges

120 Alt. DB Slides

80 Alt. No Push-Up Renegade Rows

*Pick Your Path…

Option 1 – Straight Through

Or…

Option 2 – 4 Rounds of…

50m DB Farmer Carry

40 Alt. DB Farmer Lunges

30 DB Slides

20 Alt. No Push-Up Renegade Rows

Or…

Option 3 – 2 Rounds of…

100m DB Farmer Carry

80 Alt. DB Farmer Lunges

60 Alt. DB Slides

40 Alt. No Push-Up Renegade Rows

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Single DB Curl

MIN 2 – :40 Russian Twist

MIN 3 – :40 Single DB Skull Crusher

(No Measure)

Wednesday

Three Danes Wellness – NCMETCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Calf Raises → 50 Single Unders → 50 Double Unders*

10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Check or TTB

10 Push Presses W/ Empty Barbell

*This means, RD1 you do 30 Calf Raises, RD2 you do 50 Singles unders and RD3 you do 50 Double unders.

**Take about 7 minutes for the general warm-up, if this warm-up takes less than 7 minutes for you to complete///do some general mobility exercises for shoulder opening, external rotation.

Strength

Metcon (Weight)

4 SETS*

1 Push Jerk

+

1 Split Jerk

-Rest As Needed b/t Sets-

*Start Moderate and build to at least second workout weight.

(Score is Weight)

Week 3 of 9

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

5 Push Jerks (155/105)|(115/75)

10 Toes to Bar

50 Double Unders

-Rest 2:00-

3 ROUNDS

4 Push Jerks (185/135)|(135/95)

8 Toes to Bar

40 Double Unders

-Rest 2:00-

2 ROUNDS

3 Push Jerks (205/145)|(145/100)

6 Toes to Bar

30 Double Unders

(Score is Total Time)

KG BB1: (70/47.5)|(52.5/35)

KG BB2: (85/60)|(60/42.5)

KG BB3: (90/65)|(65/45)

Tuesday

Three Danes Wellness – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Row @ Mod Pace

4 Lunge + Lunge + Air Squat

4 Up-Downs*

4 V-Ups

*Switch to Burpees @ 3:00.

Strength

Front Squat (8-6-6*)

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Week 3 of 9

Workout

“FLATLINE” (AMRAP – Reps)

7 SETS

ON A 2:30 RUNNING CLOCK…

20/15 Cal Row

8 Front Squats (135/95)|(95/65)

Max Burpees Over Bar in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Burpees)

KG BB: (60/42.5)|(42.5/30)
NOTE: New Benchmark (Remix of the Classic ‘Death Row’).

Monday

Three Danes Wellness – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Box Step Overs

8 KB Deadlifts

4 Box Jump Overs

4 Russian KB Swings

Into…

1-2 ROUNDS*

6 Snatch Grip Deadlifts

6 Snatch Grip Upright Rows

6 Hang High Pulls

6 Behind the Neck Snatch Grip Push Press

*Option to use PVC or Barbell.

Strength

Metcon (Weight)

EMOM x 12 MINUTES*

1 High Hang Power Snatch

+

1 Hang Power Snatch

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10 Hang Power Snatch (75/55)|(65/45)

20 Box Jump Overs (24/20)

20 Russian KB Swings (53/35)|(35/26)

10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

KG KB: (24/16)|(16/12)