Workout of the Day

Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Movements:

Back Squat

EMOM x 6 MINUTES
16/13 Cal Row

(Score is Cals)

-Rest 1:00 Before Part 2-

Movements:

Row

4 ROUNDS FOR TIME*
200m Run
20 DB Goblet Squats (35/20)|(20/15)

*Score is the 4 rounds for time only.

(Score is Time)

KG DB: (15/9)|(9/6)

Movements:

Run

At Home

NCGO ATHLETE VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

(No Measure)

Movements:

Deadlift | Row

3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds*
1:00 Bear Crawl Hold**

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

**Also referenced as Quad Crawl Hold

(No Measure)

Movements:

Bear Crawl | Good Morning

EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down
MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – Max Effort Cardio Push

(No Measure)

Movements:

Dumbbell Hang Snatch | Run | Snatch

EMOM x 6 MINUTES
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks

*Hold DB at the waist by both heads

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/539295488/a17b21479e

Movements:

Hollow Rock

Barbell Bettys

AMRAP x 7 MINUTES
100m Run
10 Walking Elbow to Instep
15 Glute Bridge-Ups
10 Air Squats

Movements:

Air Squat | Run

Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Movements:

Back Squat

EMOM x 6 MINUTES
16/13 Cal Row

(Score is Cals)

-Rest 1:00 Before Part 2-

Movements:

Row

4 ROUNDS FOR TIME*
200m Run
20 DB Goblet Squats (35/20)|(20/15)

*Score is the 4 rounds for time only.

(Score is Time)

KG DB: (15/9)|(9/6)

Movements:

Run