Workout of the Day

2 ROUNDS
12/10 cal row
4 Med. Ball Front Squats
6 Alt. Step-Ups
4 Med. Ball Push Press to a target
6 Box Jumps

Time cap: 6 min

Movements:

Box Jump | Front Squat | Push Press | Row

FOR TIME*
100 Box Jumps (24/20)
160/130 Cal Row
150 Wall Balls (20/14)|(14/10)

*Partition reps in any order to complete the workout.

(Score is Time)

KG WB: (9/6)|(6/5)

Movements:

Box Jump | Row | Wall Ball Shot

2 SETS
0:30 Side Plank (R)
0:30 Side Plank (L)
0:30 Plank
rest as needed

1 min pigeon per side
1 min seated v stretch

(No Measure)

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE
Max Reverse Lunges

into…

AMRAP x 1 MINUTE
Max DB Upright Rows

into…

AMRAP x 1 MINUTE
Max High Knees

into…

AMRAP x 1 MINUTE
Max Push-ups

(No Measure)

Movements:

Push Up | Row | Walking Lunge

AMRAP x 3 MINUTES
20 Heel Taps Over DB
20 Crossbody Mountain Climbers

-Rest :30-

AMRAP x 3 MINUTES
20 Heel Taps Over DB
20 Supermans

(Score is Rounds + Reps)

EMOM x 24 MINUTES
MIN 1 – Max Lunge + Lunge + Push-Up
MIN 2 – Max Hollow Body Rocks
MIN 3 – Max Alt Sit-Thrus
MIN 4 – Max Plank Hold
MIN 5 – Cardio Choice
MIN 6 – Rest

(Score is Total Reps)

NCMOBILITY VIDEO
https://vimeo.com/489579192/0957f17d8a

Movements:

Push Up | Walking Lunge

Barbell Bettys

3 Rounds (in 15 minutes):

8-10 Box Tricep Dips
:30 Hover Hold
10 Weighted Bulgarian split squats (5/5)

Movements:

Ring Dip

Every minute on the minute, for 15 minute (5 Rounds each movement):
1) 10 Wall Balls
2) 8 Box Jumps (or Box Step Ups)
3) 6 Burpees (or Up Downs)

(rest every fourth minute)

Movements:

Box Jump | Burpee | Wall Ball Shot