Workout of the Day
2 ROUNDS
1:00 Row
5 Scap Pull-Ups
10 Alt. Deadbugs
5 Empty Barbell Hang Muscle Cleans
*Partner Option Warm-Up:
2 ROUNDS (EACH)
P1: Moderate Pace Row
P2: 4 Scap Pull-Ups
6 Empty Barbell Hang Muscle Cleans
8 Alt. Deadbugs
Movements:
Clean | Deadlift | Muscle-Up | Pull-up (Kipping) | Row
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EMOM x 15 MINUTES
MIN 1 – :40 Supinated Ring Rows
MIN 2 – :40 Ring Skull Crushers
MIN 3 – :40 Tuck Hang
(Score is Reps)
Movements:
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3 ROUNDS FOR TIME
40/33 Cal Row
25 Toes to Bar
20 Hang Power Cleans (115/75)|(75/55)
(Score is Time)
KG BB: (50/35)|(35/25)
Movements:
Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row | Toes-to-Bar
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At Home
NCGO ON-DEMAND VIDEO
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats
(No Measure)
Movements:
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EMOM x 12 MINUTES
MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 – :50 Max Air Squats
MIN 3 – :50 Max Slow DB Goblet Squats
(Score is Weight)
—
AMRAP x 9 MINUTES
10 DB Box Step-Ups
8 Burpee Squat Jumps
10 DB Box Step-Ups
8 Burpee Side Shuffle
10 DB Box Step-Ups
8 Burpees Over DB
-Rest 1:00-
AMRAP x 6 MINUTES
8 DB Box Step-Ups
6 Burpee Squat Jumps
8 DB Box Step-Ups
6 Burpee Side Shuffle
8 DB Box Step-Ups
6 Burpees Over DB
(Score is Rounds + Reps)
NCMOBILITY VIDEO
https://vimeo.com/499889636/17095a710e
Movements:
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