Workout of the Day
3 SETS
7 Hollow rocks
7/7 shoulder taps
7/7 SA KB/DB Deadlift*
7/7 SA KB/DB Strict Press w/ pause OH
*KB/DB to the outside of the foot.
*7 min cap
Movements:
Deadlift | Dumbbell Deadlift | Hollow Rock | Kettlebell Swing | Shoulder Press (Strict) | Shoulder Taps
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ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:
4 Strict Press
+
2 Push Press
+
1 Push Jerk
(Score is Weight)
Movements:
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EVERY 4:00 x 5 SETS
20 Sit-Ups
20 hang DB snatch (35/25) – switch hands every 5 reps
10 Hand Release Push-Ups
10 S2OH (95/65)|(65/45)
(Score is Each Set for Time)
Movements:
Dumbbell Snatch | Push Up | Sit-up | Snatch
—
3×10 v-ups with hollow body – for QUALITY
banded shoulder openers for mobility
Movements:
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At Home
NCGO ON-DEMAND VIDEO
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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5 SETS ON A 10:00 CLOCK…
8 DB Sumo Deadlift Curl to Press
16 Quad Heel Taps
-Rest as Needed b/t Sets-
(Score is Weight)
Movements:
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EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders
*1 Rep = 1 Burpee + 3 Shuffle Out and Back
(Score is Slowest Set)
Movements:
Burpee | Jump Rope (Single Under) | Run
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“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Tuck Hold
(No Measure)
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
https://vimeo.com/463689959/e1a37ee768
Movements:
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