Workout of the Day

For time:
• Run 1 mile
• 21 Clean & Jerk 155/105#
• Run 800m
• 21 Clean & Jerk 155/105#
• Run 1 Mile

Movements:

Run | Clean & Jerk | Clean | Push Jerk

At Home

VIDEO: https://vimeo.com/568788182/68c642fbf6

ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
25′ Alt. Knees to Chest
25′ Alt. Leg Swings
25′ Alt. Lunges
25′ Broad Jumps
Cardio Choice Until End…

(No Measure)

Movements:

Kettlebell Swing | Run | Walking Lunge

EMOM x 10 MINUTES
MIN 1 – 15-20 DB Step-Ups
MIN 2 – 15-20 Single DB Goblet Squats

(Score is Weight)

4 SETS FOR MAX REPS
1:30 – :45 SA DB Thruster (R) / :45 SA DB Thruster (L)
-Rest :30-
1:30 Max Up-Down Mountain Climbers
-Rest :30-
1:30 Max DB Hang Squat Cleans
-Rest :30-

-No additional rest b/t sets-

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/499889636/17095a710e

Movements:

Clean | Hang Squat Clean | Squat Clean | Thruster

Outdoor Boot Camp

Partner WB drills

Movements:

Kettlebell Swing | Run | Walking Lunge

MIN 1 – 5L / 5R Lateral Box Step-Ups
MIN 2 – 15 Single DB Goblet Squats

1:00 – :30 SA DB Thruster (R) / :30 SA DB Thruster (L)
-Rest :30-
1:00 – Max Glute Bridge DB floor press
-Rest :30-
1:00 – Max Up-downs
-Rest :30-

-No additional rest b/t sets-Score is Reps-

Movements:

Thruster

20 DB Russian Twists
20 DB Plank Taps
20 Alt. Single leg v-ups
-rest remainder of 2 minutes-

Movements:

V-Up