Workout of the Day
3 ROUNDS
20 Single-Unders*
10 Hollow Rocks
10 Arm Haulers
5 Behind the Neck Push Jerk w/PVC
5 PVC facing Up-Downs
*2nd Round: Backwards Single-Unders
3rd Round: Double-Under practice
Movements:
Hollow Rock | Jump Rope (Double Unders) | Power Clean and Push Jerk | Push Jerk
—
5 SETS*
3 Snatch Grip Deadlifts
+
3 Hang Power Snatch
*Keep weight moderate.
(Score is Weight)
Movements:
Deadlift | Snatch | Snatch Grip Deadlift
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3 ROUNDS FOR TIME
5 Hang Power Snatches (115/75)|(75/55)
20 Toes to Bar
5 Hang Power Snatches
20 Bar Facing Up-Downs
5 Hang Power Snatches
100 Double Unders
(Score is Time)
KG BB: (50/35)|(35/25)
Movements:
Hang Power Snatch | Jump Rope (Double Unders) | Power Snatch | Snatch | Toes-to-Bar
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At Home
Video: https://vimeo.com/429917379/fe72bd4251
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups
(No Measure)
Movements:
—
3 SETS
30 DB Plank Taps
20 High Alt. Flutters*
10 Skater Hops**
-Rest 1:00 b/t Sets-
*High Flutters goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground.
**1 Rep = Jump L + Jump R
(No Measure)
—
3 SETS
AMRAP x 9 MINUTES
1:30 Cardio Choice
20 Alt. Jumping Lunges
15 Russian Twist + Tuck-Up*
10/10 Single DB Strict Press
-Rest 1:30 b/t Sets-
*1 Rep = Twist L + Twist R + Tuck-Up
(Score is Rounds + Reps)
NCMOBILITY VIDEO
https://vimeo.com/495838182/cf2c8583e1
Movements:
Shoulder Press (Strict) | Walking Lunge
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Barbell Bettys
Push Press for load:
#1: 7 reps
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
Movements:
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AMRAP 10
5/5 DB Snatches
10 Hanging Knee Raises
10 Push-Ups
Movements:
Dumbbell Snatch | Push Up | Snatch
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