Workout of the Day

ON AN 8:00 RUNNING CLOCK…
500m/400m Row
10 Slow Alt. Bird Dogs
10 Good Mornings
10 Scap Push-ups
400m/350m Row
12 Alt. DB Deadlifts 12 Alt. DB Hang Power Cleans
12 Single DB Strict Press
250m/200m Row

Movements:

Clean | Deadlift | Dumbbell Deadlift | Good Morning | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Up | Row | Run | Shoulder Press (Strict)

Power Clean for load:
#1: 3 reps

Movements:

Power Clean

II. AMRAP x 12 MINUTES
250m Row
9 Power Cleans (115/75)|(75/55)
6 Push Press

(Score is Rounds + Reps)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Press | Row

1 min child pose
2 min spider man stretch (1 min each side)

At Home

Video: https://vimeo.com/429890980/ff3ce3bcba

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:

Shoulder Press (Strict)

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

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/495838663/b1e9a8872c

Movements:

Run