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:

Box Jump | Wall Ball Shot

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)

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

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:

Walking Lunge

E2MOM x 10 MINUTES
8 Super Slow DB Front Squats
6 DB Thrusters

(Score is Load)

Movements:

Thruster

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

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:

Run