Workout of the Day

Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo Library deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Movements:

Wall Ball Shot | Sumo Deadlift High Pull | Box Jump | Push Press | Row

EMOM x 5 MINUTES
:30 Plate Around the Worlds + :30 Plate Curls

(No Measure)

At Home

NCGO ATHLETE VIDEO

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

AMRAP x 5 MINUTES
:30 Plank Hold
25 Plank Rotations

NCMOBILITY VIDEO