Workout of the Day

EVERY :30 FOR 20 MIN

1 Power Clean and Jerk (225/155/105)

Score is the lowest weight used for any rep.

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics and treat this as a skill session.

Movements:

Clean | Clean & Jerk | Hang Power Clean | Power Clean | Power Clean and Push Jerk

Row 2000m

Movements:

Row

Banded shoulder mobs (3 min per side)

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

-Rest :30-

EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

-Rest :30-

EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees

(No Measure)

Movements:

Dumbbell Swing | Kettlebell Swing

4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World*
1:00 – Single DB Tempo Strict Press (2121)
1:00 – Single DB Renegade Rows**

*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side

-Rest :30 b/t Sets-

(Score is Weight)

Movements:

Push Up | Row | Shoulder Press (Strict)

AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead

Immediately into…

2:00 Cardio Choice

Immediately into…

AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead

(Score is Rounds + Reps)

Movements:

Dumbbell Press | Split Jerk

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO