Workout of the Day
1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats
Movements:
Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge
—
3 SETS FOR QUALITY*
3-5 Strict Pull-Ups
+
3-5 Kip Swings
+
3-5 Pull-Ups**
*If needed, come down between off bar movements.
**C2B Optional
-Rest as Needed b/t Sets-
(No Measure)
Movements:
Chest-to-Bar Pull-up | Kettlebell Swing | Pull-up (Kipping)
—
3 rounds for time of:
Run 800 meters
25 overhead squats
♀ 65 lb. ♂ 95 lb.
Movements:
—
At Home
NCGO ON-DEMAND VIDEO
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
(No Measure)
Movements:
Hollow Rock | Jump Rope (Single Under) | Run
—
EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30 Plank Hold
Into…
EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold
*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows
(Score is Weight)
Movements:
Dumbbell Snatch | Push Up | Snatch
—
EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 Alt DB Snatch
MIN 2 – :45 Double Unders
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs
MIN 2 – :45 Double Unders
(No Measure)
Movements:
Jump Rope (Double Unders) | Run | Snatch
—
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold
(No Measure)
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
—