Workout of the Day

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Keep the weight light and think slower is better. If we know our %’s we shouldn’t be going higher than 55%-60% today. Consider completing a set every 2:30. The first 2-3 sets should be building warm-up sets the last 3 sets should be your working sets at the same weight across. Take the extra rest even if it feels like you don’t need it!

Movements:

Front Squat

AMRAP x 12 MINUTES
15/12 Cal Row
:30 Plank Hold
10 Front Squats (95/65)
10 Hang Power Clean
:30 Hollow Hold

Movements:

Clean | Front Squat | Hang Power Clean | Row

ON A 6:00 RUNNING CLOCK…
1:30 Couch Stretch (L)
1:30 Couch Stretch (R)
3:00 Foam Rolling Quads & IT Band

Movements:

Run

At Home

Full Length Video: https://vimeo.com/432446310/e5d7559b5c

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
20 Jumping Jacks + 20 DB Toe Taps

(No Measure)

EMOM x 12 MINUTES
MIN 1 – :45 Slow DB Front Squats
MIN 2 – :45 Slow DB Romanian Deadlift
MIN 3 – :45 Tuck Hold

(Score is Weight)

Movements:

Deadlift | Front Squat

EMOM x 8 MINUTES
MIN 1 – Max DB Squat Clean
MIN 2 – Max Double Unders

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpee Over DBs
MIN 2 – Max Squat Hold

(Score is Reps)

Movements:

Burpee | Clean | Dumbbell Squat Clean | Hang Squat Clean | Jump Rope (Double Unders) | Squat Clean

Check out today’s NCMOBILITY from The Ready State!
video: https://vimeo.com/432444779/ffec40bb9b

Outdoor Boot Camp

Circuit – 4 Rounds
:45 on/:15 off
Air Squats
Push Ups
Up Downs
Plank
1 min rest

———

Relay Race: Speed Ladder
two step
three step
four step
sideways 2 step
ski slalom
EMOM: 3 Burpees

———-

Core
3 Rounds
:30 Hollow Rock
:30 Side Plank (R)
:30 Side Plank (L)
:30 rest

Movements:

Air Squat | Burpee | Hollow Rock | Push Up