Workout of the Day
4 ROUNDS FOR QUALITY
20 Banded Pull-Aparts
20 Banded Hammer Curls
20 Banded Tricep Push-Downs
-Rest 1:30 b/t Sets-
(No Measure)
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AMRAP x 16 MINUTES*
9 DB Power Cleans (50/35)|(35/20)
7 DB Push Press
5 Burpee Box Jumps (24/20)
*Every 2:00 including 0:00 complete 35 Double Unders.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Movements:
Box Jump | Burpee | Clean | Dumbbell Power Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | Push Press
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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 Deadbugs
20 Bird Dogs
-Rest 1:00-
AMRAP x 3 MINUTES
20 Deadbugs
20 Bird Dogs
(Score is Rounds + Reps)
Movements:
—
AMRAP x 20 MINUTES*
1 DB Deficit Push-Up
2 DB Hang Power Clean
3 Burpees
*Each round, DB Deficit Push-Up increases by 1, DB Hang Power Clean increases by 2, Burpees increase by 3 reps.
1,2,3…2,4,6…3,6,9…etc.
(Score is Rounds + Reps)
NCMOBILITY VIDEO
https://vimeo.com/480939083/11a1055a9e
Movements:
Burpee | Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Push Up
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Barbell Bettys
Work up to a moderate to heavy set of 3 reps, then one set every :90-ish for 7 sets.
Movements:
—
The Dirty Dozen
12-11-10-9-8-7-6-5-4-3-2-1
Wall Balls (descending each round)
50 singles or run 100m
Time cap: 20 minutes
Movements:
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