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:
—
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
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