Workout of the Day

4 SETS
1:00 – Max Seated DBL DB Snatch*
1:00 – Max DB Chest Supported Rows

-Rest 1:00 b/t Sets-

*Complete either on bench or medball.

(Score is Weight)

Movements:

Bench Press | Dumbbell Snatch | Row | Snatch

AMRAP x 15 MINUTES
5/5 Single-Arm DB Hang Clean & Jerk (40/25)
12 Burpees
20 Kettlebell Swings (Unbroken)
200m Run

(Score is Rounds + Reps)

Movements:

Burpee | Clean | Clean & Jerk | Dumbbell Hang Clean | Kettlebell Swing | Run

At Home

Video: https://vimeo.com/472929098/6d4f2a65fa
2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats

(No Measure)

Movements:

Air Squat | Walking Lunge

EMOM x 6 MINUTES
MIN 1 – :50 Slow Split Squats (R)
MIN 2 – :50 Slow Split Squats (L)

– Rest 1:00 –

AMRAP x 6 MINUTES
8 Lunge (R) + Lunge (L) + Squat*
16 DB Hollow Flutter Kicks

*Hold DB in Goblet Position

(Score is Rounds + Reps)

Movements:

Walking Lunge

4 SETS FOR MAX REPS
1:00 DB Hang Squat Cleans
-Rest :30-
1:00 Alt Suitcase Reverse Lunges
-Rest :30-
1:00 Alt V-Ups
-Rest :30-

*No Additional Rest b/t Sets

(Score is Reps)
NC Mobility
https://vimeo.com/465999659/e0822f8c0a

Movements:

Clean | Dumbbell Hang Squat Clean | Hang Squat Clean | Squat Clean | V-Up | Walking Lunge

Outdoor Boot Camp

Coach Jen sent me this video of people doing the cha cha slide in a plank, so obviously we’re going to do it too! Then we’re going to do a strength-y time under tensioner, before rounding it out with high intensity, high rest metabolic conditioning burner.

We will also practice how to correctly sit down, and get up from sitting down.
1. Front Lunge, both hands on Front leg
2. Get on Both Knees
3. Get on your hands and knees
4. Swing hips over.
6. Reverse.

Cha Cha Slide.

2x TABATA – Moderate
Narrow Squat
Squat Jumps
Hollow Rocks
Glute Bridge
Super man
Hi-Lo Planks
Scap Push ups

EMOM x 9 MINUTES – SLOW BURN FOR QUALITY
MIN 1 – 8 x 6-count tempo pushups (4-1-1)
MIN 2 – 8 x 6-count v-ups (4-1-1) / Hollow Hold
MIN 3 – 4 x 6-count Big Toe Glute Bridges (4-1-1), 4×6-count Pinky Toe Glute Bridge (4-1-1)
MIN 4 – 8 x 6-count 10 Skier Squats (Pistols) (4-1-1)

AMRAP x 12 MINUTES – HIGH INTENSITY / LOW INTENSITY
The Hundreds
30 Fast Knee-only Mountain Climbers
12 Burpees
10 “Sit down on the floor, or get up off the floor” maintaining MidLine Stabilization
100m low intensity active recovery

Movements:

Burpee | Front Rack Lunge | Hollow Rock | Kettlebell Swing | Pistol Squat | Push Up | Row | Turkish Get Up | V-Up | Walking Lunge