Workout of the Day

AMRAP x 8 MINUTES
5/5 Half Kneeling KB/DB Strict Press*
8 Bodyweight Good Mornings
5 Scap Pull-Ups
8 Alt. Step-Ups

*Athletes have the option to try out a bottoms up KB press!

Movements:

Good Morning | Kettlebell Swing | Pull-up (Kipping) | Shoulder Press (Strict)

3 SETS
8/8 Tempo Half Kneeling Landmine Press (31X1)
10/10 Tempo SA Landmine Bent Over Row (31X1)

-Rest as Needed b/t Sets-

(Score is Weight)

Movements:

Row

AMRAP x 14 MINUTES
5 Box Jumps (30/24)|(24/20)*
7 Strict Pull-Ups
15 Hand Release Push-Ups
20 Single DB Front Rack Lunges (50/35)|(35/20)

*Box Jumps increase by 5 after each full round. 5,10,15 and so on…

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Movements:

Box Jump | Dumbbell Front Rack Lunge | Pull-up (Kipping) | Push Up | Walking Lunge

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
10 Alt DB Snatches

(No Measure)

Movements:

Burpee | Dumbbell Snatch | Jump Rope (Single Under) | Snatch

AMRAP x 5 MINUTES
4 Strict Burpees*
8 Squat Rotations

*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump

(Score is Rounds + Reps)

Movements:

Burpee | Push Up

EMOM x 24 MINUTES
MIN 1 – Max DB Swings
MIN 2 – Max Double Unders
MIN 3 – Max Plank Rotations
MIN 4 – Max Bicycle Crunches
MIN 5 – Max Cardio Choice
MIN 6 – Rest

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/491735717/b52ea1dece

Movements:

Dumbbell Swing | Jump Rope (Double Unders) | Kettlebell Swing | Run

Barbell Bettys

We’ll take about 15 minutes to work up to a challenging set of 3 Back Squats. Keep in mind you’ll be using this weight to determine the weight you’ll use in the following EMOM.

Movements:

Back Squat

After finding your heavy set of 3 Back Squats, drop down on the weight for a somewhat challenging set of 5 Back Squats for this long EMOM . . . after each movement, rest for the remaining time in the minute and get set up for the next movement.

Min. 1 – 5 Back Squats
Min. 2 – 10 Bench/Box Dips
Min. 3 – 15-20 Kettlebell Swings (choose a number that leaves at least :15 to rest/get ready for your squats)

Movements:

Back Squat | Kettlebell Swing