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)

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

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:

Deadlift

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

Barbell Bettys

Work up to a moderate to heavy set of 3 reps, then one set every :90-ish for 7 sets.

Movements:

Bench Press

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:

Run | Wall Ball Shot