Workout of the Day
In 15 minutes, Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Squat Cleaning into the first one does not count.
Stand up with the weight first, recheck your brace, then start your 5.
Example build: 10 reps with bar, then keep adding weight doing several sets of 2 or 3 until you find a good weight.
Movements:
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12 ROUNDS FOR TIME
10 DB thrusters (35/25)
20 Double Unders (on a mat, NOT on pavement)
(Score is Time)
Movements:
Jump Rope (Double Unders) | Thruster
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At Home
Video: https://vimeo.com/482955462/89dad566bc
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:
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4 SETS FOR QUALITY
10/10 Bulgarian Split Squats
20 Alt. Russian DB Swings*
-Time Cap 12:00-
*Switch hands at eye-level
(Score is Weight)
Movements:
Dumbbell Swing | Kettlebell Swing
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AMRAP x 12 MINUTES
10 Single DB G2OH
10 DB Goblet Squats
10 Alt DB Muscle Cleans
10 DB Goblet Squats
10 Alt DB Snatches
10 DB Goblet Squats
(Score is Rounds + Reps)
Movements:
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Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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Outdoor Boot Camp
Warm up:
2 Rnds for Quality:
300m run
10 Up-Downs
20 Squat Knee Raises
30 Jumping Jacks
EMOM 12 (:45s work):
1. Up-Dog to Down-Dog
2. Air Squats
3. Inch worms
4. High Knees & Butt Kick (switch a needed)
Core Challenge: Plank 3 minutes
AMRAP 12
4 Push ups
8 Lunges
12 Dead Bugs
100m sprint
Movements:
Air Squat | Push Up | Run | Walking Lunge
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