Workout of the Day

3 SETS
20 Alt. V-Ups
15 Ring Rows
10 Push-Ups
1:00 EZ Cardio Choice

-No Rest b/t Sets-

(No Measure)

Movements:

Push Up | Ring Row | Row | V-Up

FOR TIME
20 Pull-Ups
30 Wall Balls (20/14)|(14/10)
20 Pull-Ups
40/30 Cal Row
30 Wall Balls
20 Pull-Ups
50 Up-Downs
40/30 Cal Row
30 Wall Balls
20 Pull-Ups

(Score is Time)

KG WB: (9/6)|(6/5)

Movements:

Pull-up (Kipping) | Row | Wall Ball Shot

IN TEAMS OF 2…

AMRAP x 25 MINUTES
40 Pull-Ups
60 Wall Balls (20/14)|(14/10)
80/64 Cal Row
100 Up-Downs

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

Movements:

Pull-up (Kipping) | Row | Wall Ball Shot

Warm Up
Shoulder Rehab
2040
AMRAP
KB swings
KB squats
KB swings
KB snatch
KB OH squat

At Home

NCGO ON-DEMAND VIDEO

EMOM x 12 MINUTES
MIN 1 – 20 Single DB Suitcase Box Step-Ups*
MIN 2 – 20 Sumo Squats
MIN 3 – Walking Rest

*Hold DB on One Side of Body for 10 Reps then Switch

(Score is Weight)

5 SETS FOR MAX REPS
1:00 – DB Goblet Squats
-Rest :30-
1:00 – Hollow Hold, Squat Hold, or Wall Sit*
-Rest :30-
1:00 – DB Lunge (R) + DB Lunge (L) + DB Front Squat**

-Rest 1:00 b/t Sets-

*Athlete Choice for Hold
**Hold DB Across Chest for All Three Movements

(Score is Reps)

Movements:

Front Squat | L-Sit | Walking Lunge

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/513136984/12aeacb727

Movements:

Air Squat | Walking Lunge

Outdoor Boot Camp

Warm Up
Shoulder Rehab
2040
(10 rounds of
:20 High Knees
:40 n Push-Ups, n KB Thrusters – n is the number of the round)

AMRAP 16
100m dash
9 KB swings (R)
9 KB squats
9 KB swings (L)
5/5 KB snatch
5/5 KB OH squat