Workout of the Day
AMRAP x 6 MINUTES
100m Run
10 Single Arm KB Staggered Stance Bent over row (Left Arm)
10 Single arm KB Swing (Left Arm)
:20 Overhead KB Hold (Left Arm)
10 V-ups
10 Single arm KB Staggered Stance Bent over row (Right Arm)
10 Single arm KB Swing (Right Arm)
:20 Overhead KB Hold (Right Arm)
Movements:
Kettlebell Swing | Row | Run | V-Up
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2 SETS
800m Run
40 Toes to Bar
-Rest 2:00 b/t Sets-
-Hard Cap 16:00-
(Score is Each Set for Time)
Movements:
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**3 SETS FOR QUALITY AFTER WOD**
12 Mixed Grip KB Alternating Lunges
6/6 Single KB Upright Row
1:00 Double KB Front Rack Hold
-Rest 1:30 b/t Sets-
(Score is Weight)
Movements:
Kettlebell Swing | Row | Walking Lunge
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At Home
Video: https://vimeo.com/425360737/65e0f8291b
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – Burpees
*Both movements = 1 Set
Movements:
Burpee | Deadlift | Dumbbell Deadlift | Toes-to-Bar
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EMOM x 10 MINUTES
MIN 1 – :50 Slow DB Goblet Squats
MIN 2 – :50 Slow DB Crawl
(Score is Load)
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“TABATA”
8 SETS, :20 WORK / :10 REST
TABATA 1 – Alt. DB Snatch
TABATA 2 – Single DB Front Squat
TABATA 3 – Single DB Floor Press
TABATA 4 – Alt. Jumping Lunges
-Rest 1:00 b/t Each Tabata-
(Score is Reps)
Movements:
Dumbbell Snatch | Front Squat | Snatch | Walking Lunge
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Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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