Workout of the Day

For time:
400m run

3 Rounds
5 deadlifts (225/155)
7 burpee pullups

1 mile run

3 Rounds
5 deadlifts
7 burpee pullups

400m run

Movements:

Burpee | Burpee Pull-up | Deadlift | Pull-up (Kipping) | Run

At Home

NCGO ATHLETE VIDEO

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold

(No Measure)

Movements:

Air Squat

EMOM x 9 MINUTES
MIN 1 – Slow DB Goblet Squats (Heels Elevated)
MIN 2 – Fast DB Goblet Squats (Normal)
MIN 3 – :45 Squat Hold

(Score is Load)

5 SETS FOR MAX REPS
1:00 – Air Squats
1:00 – DB Wide Stance DB Russian Swing
1:00 – Double Unders
1:00 – DB “Double Squat” Thrusters*

-Rest 1:00 b/t Sets-

*1 Rep = 2 Squats + 1 Overhead

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/539295119/e5e348fc22

Movements:

Air Squat | Jump Rope (Double Unders) | Kettlebell Swing | Thruster

Barbell Bettys

3 SETS*
2 Jumping Kipping C2B
2 Big Kip Swings
3 x 2-for-1 C2B

*Rest between movements as needed.

-Rest As Needed b/t Sets-

Into…

3 SETS FOR QUALITY
5-7 Kipping Chest to Bars

-Rest As Needed b/t Sets-

(No Measure)

Movements:

Chest-to-Bar Pull-up | Kettlebell Swing

FOR TIME
5-7-9-11-13-15-17
Russian KB Swings (70/53)|(53/35)
Pull-Ups*
Burpees

*C2B Optional.

(Score is Time)

KG KB: (32/24)|(24/16)

Movements:

Burpee | Chest-to-Bar Pull-up | Kettlebell Swing | Kettlebell Swing (Russian) | Pull-up (Kipping)

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