Workout of the Day
EVERY 1:30 x 7 SETS
14 Box Jump Overs (24/20)
Max Wall Balls (20/14)|(14/10) in time remaining…
-Rest 1:00 b/t Sets-
(Score is Total Wall Ball Reps)
KG WB: (9/6)|(6/5)
Movements:
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10 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Glute Bridge-Up
MOVT 2 – Single Arm + Single Leg Plank**
*1 SET= MOVT 1 + MOVT 2.
**Switch Arm/Leg each Set.
(No Measure)
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IN TEAMS OF 2…
AMRAP x 18 MINUTES
10 Box Jump Overs (24/20)
15 Wall Balls (20/10)|(14/10)
*P1 works through one full round. P2 holds Static Hold of choice. If P2 drops out of Static Hold P1 must stop working.
Static Hold Options:
Wall Sit
Plank Hold
Hollow Hold
Active Bar Hang
OH Plate Hold
HS Hold
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
Movements:
Box Jump | Muscle-Up | Wall Ball Shot
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At Home
VIDEO: https://vimeo.com/566426436/98606d5573
2:00 Cardio Choice
into…
3 SETS
:30 Lunge w/ Twist
:30 Kang Squats
(No Measure)
Movements:
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E2MOM x 10 MINUTES
8 Super Slow DB Front Squats
6 DB Thrusters
(Score is Load)
Movements:
—
EMOM x 6 MINUTES
MIN 1 – :45 MAX Burpee Squat Jumps*
MIN 2 – :45 Lunge (R) + Lunge (L) + Squat
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 MAX Jumping Lunges
MIN 2 – 12-15 Single DB Thruster
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 MAX Burpee Squat Jumps
MIN 2 – :45 Lunge (R) + Lunge (L) + Squat
*Burpee Squat Jump = Jump out to a Burpee + Jump feet into bottom of a squat + explode out
(No Measure)
NCMOBILITY VIDEO
https://vimeo.com/497777397/9da8102347
Movements:
Burpee | Thruster | Walking Lunge
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Outdoor Boot Camp
For time:
Run 5K
(Leave from and return to the Bootcamp spot in front of the Rock Creek Tennis Center – yes, you must finish going up that big hill!)
Movements:
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