Workout of the Day

150m Farmers carry
20 Alternating DB Snatch (50/35)
25 medball cleans (20/14)
30 step ups (24/20)

Movements:

Clean | Dumbbell Snatch | Medicine Ball Clean | Snatch

At Home

NCGO ATHLETE VIDEO

2:00 Cardio Choice

into…

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

(No Measure)

Movements:

Push Up | Sit-up

3 SETS
30 DB Plank Taps
20 High Alt. Flutters*
10 Skater Hops**

-Rest 1:00 b/t Sets-

*High Flutters goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground.
**1 Rep = Jump L + Jump R

(No Measure)

3 SETS
AMRAP x 9 MINUTES
1:30 Cardio Choice
20 Alt. Jumping Lunges
15 Russian Twist + Tuck-Up*
10/10 Single DB Strict Press

-Rest 1:30 b/t Sets-

*1 Rep = Twist L + Twist R + Tuck-Up

(Score is Rounds + Reps)

NCMOBILITY VIDEO

https://vimeo.com/539299173/12c8293e11

Movements:

Shoulder Press (Strict) | Walking Lunge

Barbell Bettys

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Movements:

Bench Press

3 Rounds of
AMRAP 3
10 Bench Press
10 Air Squats w/Plate
10 Ground-to-Overhead w/Plate

Rest 1:00 between AMRAPs – start where you left off

Score is total Rounds + Reps

Movements:

Air Squat | Bench Press