Workout of the Day

3 SETS FOR QUALITY
8/8 Front Foot Elevated Split Squats*
16 Alt. KB Gorilla Rows (Athlete Choice)
16 Weighted Sit-Up

*Option to hold KB’s in Suitcase Hold.

(Score is Weight)

Movements:

Kettlebell Swing | Row | Sit-up

FOR TIME
1000m Run
1500/1250m Row
200 Double Unders
1500/1250m Row
1000m Run

(Score is Time)

Movements:

Jump Rope (Double Unders) | Row | Run

IN TEAMS OF 2…

FOR TIME
800m Med Ball Run (20/14)|(14/10)
2000m Row
400 Double Unders
2000m Row
800m Med Ball Run

*P1 works while P2 holds MedBall. Split work as needed. Medball can be held any way, but must be kept above hips. If Medball touches the ground team must complete 12 Synchro Air Squats before continuing.

(Score is Time)

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

Movements:

Air Squat | Jump Rope (Double Unders) | Muscle-Up | Row | Run

At Home

VIDEO: https://vimeo.com/560539046/f829062f86

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Perfect Push-Ups into Max Single Unders

(No Measure)

Movements:

Jump Rope (Single Under) | Push Up

AMRAP x 5 MINUTES
12 Crossbody Mountain Climbers w/ Pause*
8 Step-Back Burpee + Extra Push-Up**

*Pause with Knee to Elbow
**1 Rep = Step-Back to Plank + 2 Push-Ups + Stand & Jump

(Score is Rounds + Reps)

Movements:

Burpee | Kettlebell Swing | Knees-to-Elbows | Push Up

EMOM x 24 MINUTES
MIN 1 – Max Alt. Sit-Thrus
MIN 2 – Elbow Plank
MIN 3 – Max Burpees + Side Shuffle*
MIN 4 – Max Double Unders
MIN 5 – Max Effort Cardio Choice
MIN 6 – Rest

*Perform Burpee then Side Shuffle 3 Steps Out and 3 Steps Back

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/495838182/cf2c8583e1

Movements:

Burpee | Jump Rope (Double Unders)

Barbell Bettys

Back Squat 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

After reviewing the mechanics of back squat, we’ll take about 6 minutes to warm up to a starting weight. Then we’ll set the clock to squat 3 reps every 1:30 – you can add weight as we move through the ten sets, or stay where you are depending on how you’re feeling.

Movements:

Back Squat

50 Wall Balls
Run 200m together
50 MB Sit-Ups
Run 200m together
50 KB Swings
Run 200m together

Consult with your partner to determine how you will break up the reps. You can share medballs/kettlebells, or use your own if fitness levels are different.

Sit-Ups are done together, while passing the medball back and forth to each other.

Movements:

Kettlebell Swing | Run | Sit-up | Wall Ball Shot