Workout of the Day

1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats

Movements:

Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge

Hang Power Clean for load:
#1: 2 reps

Movements:

Hang Power Clean

4 SETS
25/20 Cal Row
15 V-Ups
9 Hang Power Cleans (135/95)|(96/65)
1:00 Unbroken Wall Sit

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

KG BB: (60/42.5)|(42.5/30)

Movements:

Clean | Hang Power Clean | L-Sit | Power Clean | Power Clean and Push Jerk | V-Up

IN TEAMS OF 2…

4 ROUNDS FOR TIME*
50/40 Cal Row
30 V-Ups
20 Hang Power Cleans (135/95)|(95/65)
1:00 Unbroken Wall Sit

*P1 works while P2 rests. Split work as needed. P1 + P2 complete Wall Sit together.

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Movements:

Clean | Hang Power Clean | L-Sit | Power Clean | Power Clean and Push Jerk | Row | V-Up

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
30 Mountain Climbers

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

AMRAP x 3 MINUTES
8 Inch Worm + Pike Thigh Tap*
16 Hollow Rocks

-Rest 1:00-

AMRAP x 3 MINUTES
8 Inch Worms + Push-Up
16 V-Ups

*Walk hands out to top of Push-up, send hips up to a Pike, + tap opposite thigh (R) + (L), them stand- see Follow Along Video for Reference

(No Measure)

Movements:

Hollow Rock | Push Up | V-Up

2 SETS
E2MOM x 10 MINUTES
10 Pike Push-Ups
10 Up-Down + Tall Jumps
10 Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/508141685/179702e56a

Movements:

Hollow Rock | Push Up

Barbell Bettys

Front Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps

Movements:

Front Squat

2 Rounds NFT (not for time)
14 Medball Rotations (1/1, 2/2, 3/3 . . .)
14 Ring Rows
14 Air Squats
14 Mountain Climbers
14 Bulgarian Split Squats (7/7)
14 Cal Row

Movements:

Air Squat | Ring Row | Row