Workout of the Day
12 Min of Snatch Technique Work
3×3 Snatch Pull
3×3 Snatch Hi Pull
3×2 Snatch Balance
3×2 Hang Squat Snatch
Movements:
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800m run w/ medball
30 Squat Snatch (aka “Isabel”)
800m run w/ medball
Movements:
Run | Snatch | Squat Snatch
—
Coach’s Choice depending on time
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At Home
NCGO ON-DEMAND VIDEO
2:00 Cardio Choice
into…
3 SETS
:30 Lunge w/ Twist
:30 Kang Squats
(No Measure)
Movements:
—
EMOM x 12 MINUTES
MIN 1 – 12 Goblet DB Bulgarian Split Squats (R)
MIN 2 – 12 Goblet DB Bulgarian Split Squats (L)
MIN 3 – :45 Slow Squat Rotations
(Score is Weight)
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8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Air Squats
TABATA 2 – Active “1/2 Squat” Hold
TABATA 3 – Jumping Lunges
-1:00 Rest b/t Tabatas-
(Score is Reps)
NCMOBILITY VIDEO
https://vimeo.com/516325830/b2c90d0b58
Movements:
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Outdoor Boot Camp
Warm Up
Shoulder Rehab
2040
(10 rounds of
:20 High Knees
:40 n Push-Ups, n KB Thrusters – n is the number of the round)
AMRAP 16
100m dash
9 KB swings (R)
9 KB squats
9 KB swings (L)
5/5 KB snatch
5/5 KB OH squat
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