Workout of the Day
10 down to 1
DB Deadlift (50/35)
pushups (2x reps)
squat clean
*Start at 10 reps deadlift, 20 reps pushups, 10 reps clean – next round is 9 reps deadlift, 18 reps pushups, 9 reps clean, etc…
35 min time cap.
Movements:
Clean | Deadlift | Hang Squat Clean | Push Up | Squat Clean
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seated v stretch 2 min
happy baby 1 min
spiderman lunge 1 min per side
Movements:
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At Home
NCGO ON-DEMAND VIDEO
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
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5 SETS ON A 12:00 CLOCK…
8 Double DB “Squatty” Deadlifts*
8 Double DB Slow Front Squats
*Set-Up in the bottom of squat position with back flat and hands on DB. Execute deadlift with DB b/t feet by standing the DB up to the waist.
(Score is Weight)
Movements:
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EMOM x 8 MINUTES
MIN 1 – 8 DB Squat Cleans + Max Double Unders
MIN 2 – Max Squat Hold (Unweighted)
into…
AMRAP x 8 MINUTES
20 Mountain Climbers*
20 Air Squats
20 Sit-Ups
*1 Rep = L + R
(No Measure)
NCMOBILITY VIDEO
https://vimeo.com/518820645/dbc65808b4
Movements:
Air Squat | Clean | Dumbbell Squat Clean | Hang Squat Clean | Jump Rope (Double Unders) | Sit-up | Squat Clean
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