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
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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
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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
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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:
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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:
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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
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Check out today’s NCMOBILITY from The Ready State!
Video: https://vimeo.com/438829638/411eea3b9a
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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
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