Workout of the Day

1 Deadlift
2 HP Cleans
3 Front Squats
4 Strict Press
5 Back Squat
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Power Snatch
11 OH Squats
12 SDHP

Rx: 75/53
Rx+: 95/65

This workout progresses in similar fashion to (but actually the reverse of) the song:
1 Deadlift
1 Deadlift + 2 HP Cleans
1 Deadlift + 2 HP Cleans + 3 Front Squats
1 Deadlift + 2 HP Cleans + 3 Front Squats + 4 Strict Press
etc…

The first 6 rounds are fools gold. You’ll get through those in a few minutes. This workout starts around Round 7. Try to keep moving through each round without letting go of the barbell. The movements are designed to flow one into the next.

Enjoy…this is an annual tradition that’s so fun here we are doing it again in the summer.

Movements:

Back Squat | Clean | Deadlift | Front Squat | Hang Power Snatch | Overhead Squat | Power Snatch | Shoulder Press (Strict) | Snatch | Sumo Deadlift High Pull | Thruster

At Home

Video: https://vimeo.com/488842300/aa1024d39c

2:00 Cardio Choice

into…

3 SETS
:30 Lunge w/ Twist
:30 Kang Squats

(No Measure)

Movements:

Walking Lunge

4 SETS FOR MAX REPS
1:00 Weighted Glute Bridge Marches
1:00 Slow DB Front Squats
1:00 Wall Sit

-Rest 1:00 b/t Sets-

(Score is Weight)

Movements:

L-Sit

TABATA: 8 SETS (:20 ON / :10 OFF)
TABATA 1 – DB Thruster
TABATA 2 – Hollow Flutter Kicks
TABATA 3 – Air Squat
TABATA 4 – Weighted Sit-Up

-Rest 1:00 b/t Tabatas-

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/489580707/856e96b7c7

Movements:

Air Squat | Sit-up | Thruster

Outdoor Boot Camp

Warmup: jog 1 lap
dynamic stretching

12 Days of Fitness:
1 V-up
2 push ups
3 air squats
4 alt. lunges
5 up-downs
6 glute bridges
7 squat jumps
8 alt. mt. climbers
9 burpees
10 alt. pistols
11 tuck jumps
12 sit ups

Movements:

Air Squat | Burpee | Pistol Squat | Push Up | Sit-up | V-Up | Walking Lunge