Workout of the Day

AMRAP x 7 MINUTES
:30 Row (increase RPM every :10)
5 Up-Downs
10 DB Suitcase Deadlifts
5 Up-Downs
10 Single DB Swing

Movements:

Deadlift | Kettlebell Swing | Row

3 SETS*
50′ DBL DB Suitcase Walking Lunge
10 DB Power Clean
50′ DBL DB Suitcase Walking Lunge

-Rest as Needed b/t Sets-

*Choose a weight that you can hold onto for the full set.

(Score is Weight)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Walking Lunge

ON A 15:00 RUNNING CLOCK…
EMOM x 5 MINUTES
:40 Max DB Up-Down (35/25)|(25/20)

Then at 5:00 Mark…

AMRAP x 10 MINUTES
10/8 Cal Row
20 Jumping Lunges
10 Up-Downs

(Score is Rounds + Reps)

Movements:

Row | Run | Walking Lunge

At Home

Full Length Video: https://vimeo.com/438995984/1ca5fedbc5

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest

(No Measure)

Movements:

Kettlebell Swing

EVERY 3:00 x 4 SETS
1:00 – DB Goblet Forward Lunges
1:00 – 1 + 1/2 DB Goblet Squat
1:00 – Plank Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Movements:

Walking Lunge

ON A 2:00 RUNNING CLOCK…
Max Weighted Wall Sit*

-1:00 Rest-

4 SETS FOR MAX REPS
1:00 – Goblet Step-ups
1:00 – Single DB Goblet Swing

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…
Max Weighted Wall Sit

*Use a Single DB or Odd Object.

(Score is Reps)

Movements:

Box Jump | Dumbbell Swing | Kettlebell Swing | L-Sit | Run

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/438829638/411eea3b9a

Outdoor Boot Camp

For Time:

Accumulate 1km doing any or all of the following locomotor movements:

– walking lunges
– bear crawl
– crab walk
– broad jump

*Athletes can switch locomotor movement at the cones, but not midway in between cones.
**Every 5 minutes athletes have 30 seconds to jog/run to as much distance as possible.
***Time cap is 40 minutes

Movements:

Bear Crawl | Kettlebell Swing | Run | Walking Lunge