Workout of the Day

AMRAP x 15 MINUTES
10 Up-Down Box Jumps (24/20)
20 Alt. DB Snatches (50/35)|(35/20)
30 Sit-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Movements:

Box Jump | Dumbbell Snatch | Sit-up | Snatch

IN TEAMS OF 2…

AMRAP x 15 MINUTES*
5 Up-Down Box Jumps (24/20)
10 Alt. DB Snatches (50/35)|(35/20)
15 Sit-Ups

*P1 completes one full round. P2 completes Max Reps of 50m Shuttle Runs.

(Score is Shuttle Run Reps)

KG DB: (22.5/15)|(15/10)

Movements:

Box Jump | Dumbbell Snatch | Run | Sit-up | Snatch

AMRAP 15
30 Mountain Climbers (R/L = 1)
20 step ups
10 SA DB hang clean and jerk (50/35)*5 per arm

Movements:

Clean | Clean & Jerk | Dumbbell Hang Clean

AMRAP 15
30 Mountain Climbers (R/L = 1)
10 step ups
10 SA DB hang clean and jerk (50/35)*5 per arm

Partner A does mtn climbers, partner B does step ups, A does C&J and then B does mtn climbers….alternate movements as you move through for 15 min.

Movements:

Clean | Clean & Jerk | Dumbbell Hang Clean

At Home

VIDEO: https://vimeo.com/557826348/0ac8d1f088

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 5 MINUTES
30 Russian Twists
:30 Plank (R)
10 Alt Sit-Thrus
:30 Plank (L)

(No Measure)

4 SETS
2:00 Cardio Choice 1
1:00 Single Arm DB Ground to Overhead (R)
1:00 Single Arm DB Ground to Overhead (L)
2:00 Cardio Choice 2

– Rest 1:00 b/t Sets –

(Score is Reps)

NCMOBILITY VIDEO

Barbell Bettys

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps
#9: 3 reps
#10: 3 reps

Movements:

Push Press

Partner AMRAP 15
A) Row 10 calories
B) 10 BB Push Press
A) 15 Sit-Ups

Alternate movements, one rests while the other works . . .
Partner A Rows 10 calories, then
Partner B does 10 Push Presses, then
Partner A does 15 Sit-Ups, then
Partner B Rows . . . and so on.

Movements:

Push Press | Row | Sit-up