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