Workout of the Day
AMRAP X 6 MINUTES
10 Staggered Stance Good Mornings
7/7 Single Ring Ring Rows
10 Knee Push-ups
7/7 Curtsey Squats
Movements:
Good Morning | Push Up | Ring Row | Row
—
Library Deadlift for load:
#1: 3 reps
Movements:
—
II. AMRAP x 10 MINUTES
5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats
(Score is Rounds + Reps)
Movements:
Air Squat | Pull-up (Kipping) | Push Up | Ring Row | Row
—
5 min row at 70% of your 1K pace.
Movements:
—
At Home
Video: https://vimeo.com/429914151/b307155166
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift
(No Measure)
Movements:
—
3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds*
1:00 Bear Crawl Hold**
*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.
**Also referenced as Quad Crawl Hold
(No Measure)
Movements:
—
EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – Moderate Cardio Push
-Rest :30-
EMOM x 4 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down
MIN 2 – Hard Cardio Push
-Rest :30-
EMOM x 2 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – Max Effort Cardio Push
(No Measure)
Movements:
Dumbbell Hang Snatch | Run | Snatch
—
EMOM x 6 MINUTES
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks
*Hold DB at the waist by both heads
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
https://vimeo.com/495836420/44b8c82ebd
Movements:
—