Workout of the Day

AMRAP x 6 MINUTES
10 V-ups or Tuck-Ups
20 Lateral Hops Over Barbell
10 Barbell Bent Over Rows
:20 Barbell Bent Over Row Holds*
10 Jumping Air Squats

*Athletes will hold the barbell at the top of the Row just below the chest.

Movements:

Air Squat | Row | V-Up

Hang Power Snatch for load:
#1: 8 reps
#2: 6 reps
#3: 6 reps
#4: 4 reps
#5: 4 reps

Movements:

Hang Power Snatch

3 SETS
AMRAP x 4 MINUTES*
5 Hang Power Snatch (95/65)
7 Toes to Bar
9 Up-Down Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)

Movements:

Hang Power Snatch | Power Snatch | Snatch | Toes-to-Bar

At Home

Full Length Video: https://vimeo.com/443152464/116ee5638d

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers

(No Measure)

Movements:

Air Squat | Sit-up

E2MOM x 14 MINUTES
8 DB Sumo Romanian Deadlifts
4 DB Manmaker*

*1 Manmaker = DB Push-Up + Row (R) + Row (L) + Squat Clean.

(Score is Each Set for Time)

Movements:

Clean | Deadlift | Hang Squat Clean | Man Maker | Push Up | Row | Squat Clean

EMOM x 8 MINUTES
MIN 1 – 15 Weighted Sit-ups
MIN 2 – :50 Cardio Choice *Light Pace*

-1:00 Rest-

EMOM x 6 MINUTES
MIN 1 – 8 DB Renegade Row
MIN 2 – :50 Cardio Choice *Moderate Pace*

-1:00 Rest-

EMOM x 4 MINUTES
MIN 1 – 20 Glute Bridge Floor Press
MIN 2 – :50 Cardio Choice *Sprint Pace*

(No Measure)

Movements:

Row | Run | Sit-up

EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/438830659/d73fd49132