Workout of the Day

2 ROUNDS
200m/150m Row
10 Lunge + Lunge + Squat
10 Scap Push-Ups
5 Burpees

Into…

2 ROUNDS
10 Scap Pull-Ups
8 Slow Ring Rows
6 Small Kip Swings
4 Bigger Kip Swings

Movements:

Burpee | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Walking Lunge

EVERY 1:30 x 8 SETS*
2 Power Clean
+
2 Front Squat
+
1 Push Press

*Work up to a moderate weight.

(Score is Weight)

Movements:

Clean | Front Squat | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Press

FOR TIME
1000m/750m Row
30 Thrusters (45/35)|(35|25)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups

(Score is Time)

Movements:

Pull-up (Kipping) | Ring Row | Row | Thruster

2 min couch stretch each side

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs

into…

AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees

(No Measure)

Movements:

Burpee | Jump Rope (Single Under) | Sit-up

4 SETS ON A 12:00 CLOCK…
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips

*Option to hold DBs

(Score is Weight)

Movements:

Bench Press | Ring Dip

AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Walking Lunge

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO