Workout of the Day

AMRAP 30
5 clean and jerk (115/75)
10 Front rack lunges (115/75)
15 burpees
100m farmer’s carry

Movements:

Burpee | Clean | Clean & Jerk | Walking Lunge

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold

(No Measure)

Movements:

Air Squat

AMRAP x 6 MINUTES
20 DB Suitcase Walking Lunges
10 Slow Goblet Squats
6 Squat Rotations

-Rest 1:00-

AMRAP x 6 MINUTES
20 DB Suitcase Walking Lunges
10 Slow Goblet Squats
6 Squat Rotations

(Score is Rounds + Reps)

Movements:

Walking Lunge

4 SETS FOR MAX REPS
1:00 Max Lunge + Lunge + Squat
1:00 Max Burpee Squat Jumps
1:00 Max Wall Sit

-Rest 1:00 b/t Sets-

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/534055807/90a308693c

Movements:

Burpee | L-Sit | Walking Lunge

Outdoor Boot Camp

AMRAP 10
3/3 Around the World
3/3 Staying Alive
3 WB Push ups
200m Wall Ball Run

2 rounds AMRAP x 6 MINUTES
20 Wall Ball Overhead->Front Rack Walking Lunges
10 Slow Goblet Squats
6 Squat Rotations – eyes on hand

-Rest 1:00-

4 SETS FOR MAX REPS
1:00 Max Lunge + Lunge + Squat w/ or w/o WallBall
1:00 Max Wall Ball Burpees
1:00 Max Wall Ball Squeeze Wall Sit
Rest 1:00 b/t Sets

Movements:

Burpee | Push Up | Run | Walking Lunge | Wall Ball Shot