Workout of the Day
AMRAP 5
2/2 spiderman lunges
4/4 single leg glute bridges
6/6 leg swings
20 single unders
Movements:
Kettlebell Swing | Walking Lunge
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3 SETS*
6 Tempo Front Squats (5X1)
8/8 DBL DB Suitcase Bulgarian Split Squats
*Keep weight moderate.
-Rest as Needed b/t Sets-
(Score is Weight)
Movements:
—
AMRAP x 14 MINUTES
5 Front Squats (135/95)|(95/65)
10 Up-Downs
20 Double Unders
10 Front Squats
20 Up-Downs
40 Double Unders
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Movements:
Front Squat | Jump Rope (Double Unders)
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2 min foam roll hips/legs
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At Home
NCGO ON-DEMAND VIDEO
1:00 Cardio Choice
into…
3 SETS
:30 DB Strict Press
:30 Goblet Squats
into…
AMRAP x 1 MINUTE
Max Alt. V-ups
(No Measure)
Movements:
Shoulder Press (Strict) | V-Up
—
EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L)
MIN 3 – :50 Plank
(Score is Weight)
Movements:
—
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:00 b/t Sets-
(Score is Reps)
Movements:
Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Walking Lunge
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Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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Outdoor Boot Camp
Dynamic Warm Up
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1. 10 Push Ups
2. 20 Air Squats
3. 30 Dead Bugs
Movements:
Air Squat | Deadlift | Push Up
—
Run 300m, then:
30-20-10
Up Downs
Lunges
Hollow Rock
Movements:
Hollow Rock | Run | Walking Lunge
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1. Scorpions
2. Reach Thrus
3. Up Dog Down Dog
4. Groiners
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Perfect Plank for Time
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