Workout of the Day
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Movements:
—
4 SETS
AMRAP x 3 MINUTES*
4 Shoulder to Overhead (135/95)|(95/65)
10 Toes to Bar
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Movements:
—
At Home
NCGO ATHLETE VIDEO
1:00 Cardio Choice
into…
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges
(No Measure)
Movements:
—
4 SETS
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
1:00 Slow Alt. Sit-Thrus
-Rest 1:00 b/t Sets-
(No Measure)
Movements:
—
AMRAP x 14 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*
1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB
(Score is Rounds + Reps)
NCMOBILITY VIDEO
https://vimeo.com/539296489/b25a4e799d
Movements:
Deadlift | Dumbbell Deadlift | Push Up
—
Barbell Bettys
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Movements:
—
4 SETS
AMRAP x 3 MINUTES*
4 Shoulder to Overhead (135/95)|(95/65)
10 Toes to Bar
*Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Movements:
—
EMOM x 8 MINUTES (:45 WORK / :15 REST)
MIN 1 / MIN 5: Band Pull-Aparts
MIN 2 / MIN 6: Single DB Strict Press / Single DB Push Press
MIN 3 / MIN 7: Scap Push-Ups
MIN 4 / MIN 8: Small Kip Swings / Slow Tuck Ups w/ :01 pause at top
Movements:
Kettlebell Swing | Push Up | Shoulder Press (Strict)
—