Workout of the Day

Colby’s Choice!!!

Coach Colby is infamous for his on the weekend workouts so be sure to sign up early as this one is going to fill up fast and promises to be a good time 🙂

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups
2 Alt Spiderman

(No Measure)

Movements:

Push Up | Sit-up

AMRAP x 5 MINUTES
5 Squat Thrusts
5 Sit-Thru (L)
5 Squat Thrusts
5 Sit-Thru (R)

(Score is Rounds + Reps)

2 SETS*
ON A 6:00 RUNNING CLOCK…
3:00 Moderate Pace Cardio Choice
2:00 Moderate-High Pace Cardio Choice
1:00 Sprint Pace Cardio Choice

Immediately into…

AMRAP x 6 MINUTES
2-4-6-8…and so on
Alt. DB Hang Snatch
Tuck-Jumps

-Rest 2:00 b/t Sets-

*Each Set is 12:00 total working time

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/518825456/b781669a68

Movements:

Dumbbell Hang Snatch | Run | Snatch

Barbell Bettys

AMRAP 10
Row 250m (or Run 200m)
5 Front Squats (empty BB)
10 Hanging Knee Raises

Movements:

Front Squat | Row | Run