Workout of the Day

EMOM 10
2 deadlift
+
2 power clean
+
2 hang power clean

*score is weight lifted each round

Must complete all 6 reps every minute on the minute

Movements:

Clean | Deadlift | Hang Power Clean | Muscle-Up | Power Clean | Power Clean and Push Jerk

FOR TIME
3000/2500m Row*

*Every 1:30 not including 0:00, complete 6 DBL DB Front Rack Step-Ups (35/20)|(20/15)||(24/20)

(Score is Time)

KG DB: (15/9)|(9/6)

Movements:

Row

At Home

NCGO ATHLETE VIDEO

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

5 SETS (:40 ON/ :20 OFF)
“Long” Plank*

*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.

(No Measure)

NCMOBILITY VIDEO