Workout of the Day

ON A 7:00 RUNNING CLOCK..
20 Single Unders
12 Air Squats
8/8 Lunges
6 Plate Good Mornings

20 Single Unders
12 Air Squats
8/8 Split Squats
6 Plate Good Mornings

20 Single Unders
10 Air Squats
8/8 Curtsey Squats
6 Plate Good Mornings

Movements:

Air Squat | Good Morning | Jump Rope (Single Under) | Run | Walking Lunge

EVERY 3:30 x 5 SETS
6 Tempo Deadlifts (2011)*
8/8 Plate Elevated Curtsey Squats
:30 Double Under Practice

*Build to a moderate weight.

(Score is Weight)

Movements:

Deadlift | Jump Rope (Double Unders)

FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)|(115/75)
75 Double Unders
35 Air Squats
20 Deadlifts (185/125)|(135/95)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)|(155/105)

-15:00 Time Cap-

(Score is Time)

Movements:

Air Squat | Deadlift | Jump Rope (Double Unders)

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

DOUBLE ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row

*Alternate movements for 8 minutes total.

(Score is Reps)

Movements:

Dumbbell Push Press | Push Press | Row

5 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

(Score is Reps)

Movements:

Clean | Dumbbell Push Press | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Press | Run

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO