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
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7 ROUNDS FOR TIME
7 Back Squats (115/75)|(75/55)
7 Push Press
7 DB Thrusters (50/35)|(35/20)
7 Pull-Ups
7 Knees to Elbows
7 Hand Release Push-Ups
7 Box Jumps (30/24)|(24/20)
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
KG DB: (22.5/15)|(15/9)
Movements:
Back Squat | Box Jump | Knees-to-Elbows | Pull-up (Kipping) | Push Press | Push Up | Thruster
—
3 SETS
10 DB Front Raises
10 DB Lateral Raises
15 DB Strict Press
-Rest 2:00 b/t Sets-
(Score is Weight)
Movements:
—
At Home
NCGO ON-DEMAND VIDEO
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
7 Burpees into Max Single Unders
(No Measure)
Movements:
Burpee | Jump Rope (Single Under)
—
AMRAP x 6 MINUTES
8 Burpee + Extra Push-Up
10 Plank Rotations
12 Slow Deadbugs
(Score is Rounds + Reps)
Movements:
—
TABATA, 8 SETS (:20 ON / :10 REST)*
TABATA 1 – Air Squats
TABATA 2 – Tuck-Ups
TABATA 3 – Cardio Choice
TABATA 4 – Russian Twists
-Rest 1:00 b/t Tabatas-
*Complete 8 sets of one Tabata before moving to the next one
(Score is Reps)
NCMOBILITY VIDEO
https://vimeo.com/495836420/44b8c82ebd
Movements:
—
Barbell Bettys
Back 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:
—
AMRAP 10
7 Back Squats
7 Push Press
7 Thrusters
7 Ring Rows
7 Hand Release Push-Ups
Movements:
Back Squat | Push Press | Push Up | Ring Row | Row | Thruster
—