Workout of the Day

Originally only for bootcampers, WODers can now do Arnie too. Why do we love Arnie?
1. It’s a perfect balance of endurance and skill work.
2. Turkish Get Ups and KB Overhead Squats are AWESOME for shoulder rehab/strengthening.
3. You can set and achieve a goal of doing all the Kettlebell Swings in 2 sets of 25.

In :45 minutes, With a single swinging weight or the next heavier kettlebell,

• 21 Turkish get-ups, Right arm
• 50 Swings
• 21 Overhead squats, Left arm
• 50 Swings
• 21 Overhead squats, Right arm
• 50 Swings
• 21 Turkish get-ups, Left arm

Movements:

Turkish Get Up | Kettlebell Swing

With a single 2 pood kettlebell:
• 21 Turkish get-ups, Right arm
• 50 Swings
• 21 Overhead squats, Left arm
• 50 Swings
• 21 Overhead squats, Right arm
• 50 Swings
• 21 Turkish get-ups, Left arm

Movements:

Turkish Get Up | Kettlebell Swing

At Home

Video: https://vimeo.com/482989648/b94c993ef9

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold

(No Measure)

Movements:

Air Squat

AMRAP x 6 MINUTES
8 Lunge (R) + Lunge (L) + Squat
10 Squat Rotations
12 Alt Cossack Squats

-Rest 1:00-

AMRAP x 6 MINUTES
8 Lunge (R) + Lunge (L) + Squat
10 Squat Rotations
12 Alt Cossack Squats

(Score is Rounds + Reps)

Movements:

Walking Lunge

EVERY 4:00 x 5 SETS
1:00 Cardio Choice
10 Single Arm DB Thruster (R)
1:00 Cardio Choice
10 Single Arm DB Thruster (L)

-No Rest b/t Sets-

(Score is Weight)

NCMOBILITY VIDEO
https://vimeo.com/483793586/76e3913749

Movements:

Thruster