Workout of the Day
1 very special mile (in the shade) (cake)
—
80’s stretch routine!
—
AMRAP 6, AMARP 5, AMRAP 4
30 KB Swings
20 KB Goblet Squats
10 KB Strict Press (5 each arm)
5 KB Planky Pull-Overs
3 KB Painstakingly Slow Good mornings
1 min rest between each AMRAP, no rest *during* the AMRAP
—-
bonus mile! (still in the shade, but not cake)
—
ending with a celebration of our successes!!
Movements:
Good Morning | Kettlebell Swing | Shoulder Press (Strict)
—
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
See Workout Prep notes
Movements:
—
3-5 SETS*
12 “Library” Deadlifts (185/125)|(155/105)|(115/75)**
50 Double Unders
-Rest :30 b/t Sets
*3 or 4 Sets if coach/athlete want to reduce volume and multiple options for weight
**Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar.
See Workout Prep Notes
Movements:
Deadlift | Jump Rope (Double Unders)
—
2 SETS
1:00 Cobra Stretch
1:30 Banded Hamstring (L)
1:30 Banded Hamstring (R)
—
At Home
Full Length Video: https://vimeo.com/432452351/3db202cfe9
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift
(No Measure)
Movements:
Deadlift | Dumbbell Swing | Kettlebell Swing
—
3 SETS FOR MAX REPS
1:00 – DB Sumo Deadlift
1:00 – Tuck-Ups
1:00 – Wall Sit
-No Additional Rest b/t Sets-
(Score is Reps)
Movements:
Deadlift | L-Sit | Sumo Deadlift
—
E2MOM x 10 MINUTES
10 Tuck Jumps
20 DB Hang Power Cleans
50 Double Unders
-Rest 2:00-
E2MOM x 10 MINUTES
10 Tuck Jumps
20 Alt. DB Snatch
50 Double Unders
(Score is Each Set for Time)
Movements:
Clean | Dumbbell Hang Power Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | Run | Snatch
—
Check out today’s NCMOBILITY from The Ready State!
Video: https://vimeo.com/432444779/ffec40bb9b
—