Workout of the Day

3 SETS FOR QUALITY
12 DB Banded Floor Press
16 Alt. DBL KB Half Kneeling Press*
:45 Double Unders

*Opposite KB kept in the Front Rack.

(Score is Weight)

Movements:

Jump Rope (Double Unders) | Kettlebell Swing

AMRAP x 15 MINUTES
27/20 Cal Row
20 Burpees
50 Double Unders
300m Run
20 Up-Downs
100 Single Unders

(Score is Rounds + Reps)

Movements:

Burpee | Jump Rope (Double Unders) | Row | Run

At Home

NCGO ATHLETE VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
7 Burpees into Max Single Unders

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

EMOM x 6 MINUTES
6 Up-Downs
6 Hand Release Push-ups
6 Crossbody Mountain Climbers*

-Rest the Remainder of Each Minute-

*1 Rep = 1L + 1R

(No Measure)

Movements:

Push Up

EVERY 4:00 FOR 5 SETS
1:30 Cardio Choice
15 Burpees
10 DBL DB Russian Swings

-Rest Remainder-

(Score is Each Set for Time)

NCMOBILITY VIDEO
https://vimeo.com/505046431/fd1730256b

Movements:

Burpee | Kettlebell Swing

Barbell Bettys

Choose a lift that makes you happy…or one that makes you crazy. Either way, you’ll have 20 minutes to tackle a rep scheme that you and Coach Liz will come up with together. If you have no idea what to choose…squat! 🙂

In Teams of 2:

Each Betty will have her own equipment – you’ll just get the work done near each other.

AMRAP 12
Score is meters rowed
50 goblet squats
50 sit ups
50 KBS
50 ring rows

Partner 1 rows, while partner 2 works through the movements. Switch on rower/movements as you decide as a team.

Movements:

Kettlebell Swing | Ring Row | Row | Sit-up