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:
—
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:
—
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:
—
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:
—