Workout of the Day
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Movements:
—
AMRAP x 13 MINUTES
3 Deadlifts (275/185)|(185/135)
10 Up-Downs
10 KB Goblet Reverse Lunge (53/35)|(35/26)
100m Run
(Score is Rounds + Reps)
KG BB: (125/85)|(85/60)
KG KB: (24/16)|(16/12)
Movements:
Deadlift | Kettlebell Swing | Run | Walking Lunge
—
At Home
NCGO ATHLETE VIDEO
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Strict Press
MOVT 2 – Mountain Climbers
*Both movements = 1 Set
(No Measure)
Movements:
—
EMOM x 15 MINUTES
MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats
MIN 3 – :50 Double DB Front Rack Hold
(Score is Load)
Movements:
Clean | Deadlift | Front Squat | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Sumo Deadlift
—
AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans
-Rest 1:00-
AMRAP x 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans
(Score is Round + Reps)
Movements:
Clean | Hang Squat Clean | Jump Rope (Double Unders) | Squat Clean
—
EMOM x 6 MINUTES
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank
(No Measure)
NCMOBILITY VIDEO
https://vimeo.com/539295119/e5e348fc22
Movements:
—
Barbell Bettys
ON A 3:00 RUNNING CLOCK…
200m Run
40 Mountain Climbers
40 Russian Twists
40 Jumping Jacks
Into…
2-3 ROUNDS FOR QUALITY
8 Tempo KB RDL (3111)
5/5 Staggered Stance Good Mornings
6/6 SA KB Deadlift
Movements:
Deadlift | Good Morning | Kettlebell Swing | Run
—
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Movements:
—
AMRAP x 13 MINUTES
3 Deadlifts (275/185)|(185/135)
10 Up-Downs
10 KB Goblet Reverse Lunge (53/35)|(35/26)
100m Run
(Score is Rounds + Reps)
KG BB: (125/85)|(85/60)
KG KB: (24/16)|(16/12)
Movements:
Deadlift | Kettlebell Swing | Run | Walking Lunge
—