Workout of the Day

AMRAP x 7 MINUTES
20 Single Unders
10 High Hang Muscle Cleans
10 Elbow Punches
10 Slow Dead Bugs

Movements:

Clean | Deadlift | Jump Rope (Single Under) | Muscle-Up

ON A 8:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Power Clean

-Rest As Needed-

Into…

EVERY :30 x 8 SETS*
3 Hang Power Cleans

*Use Moderate 3-Rep. Goal is not to increase weight during this portion. Work on cycling with minimal rest.

(Score is Weight)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Run

6 SETS
3 Hang Power Cleans (155/105)|(115/75)
15 Tuck-Up
3 Hang Power Cleans
50 Double Unders

-Rest 1:00 b/t Sets-

(Score is Each Set For Time)

KG BB: (70/55)|(50/35)

Movements:

Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk

At Home

NCGO ATHLETE VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
10 Up-Downs + Max Good Mornings

(No Measure)

Movements:

Good Morning

4 SETS ON A 12:00 CLOCK…
12 DB Pull Overs
12 Close Grip DB Bench Press

(Score is Load)

Movements:

Bench Press

ON A 5:00 RUNNING CLOCK…
20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press
Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…
30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press
Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

(Score is Reps)

NCMOBILITY VIDEO

https://vimeo.com/539299173/12c8293e11

Movements:

Burpee | Push Up | Row | Run | Walking Lunge

Barbell Bettys

AMRAP x 7 MINUTES
20 Single Unders
10 High Hang Muscle Cleans
10 Elbow Punches
10 Slow Dead Bugs

Movements:

Clean | Deadlift | Jump Rope (Single Under) | Muscle-Up

ON A 8:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Power Clean

-Rest As Needed-

Into…

EVERY :30 x 8 SETS*
3 Hang Power Cleans

*Use Moderate 3-Rep. Goal is not to increase weight during this portion. Work on cycling with minimal rest.

(Score is Weight)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Run

6 SETS
3 Hang Power Cleans (155/105)|(115/75)
15 Tuck-Up
3 Hang Power Cleans
50 Double Unders

-Rest 1:00 b/t Sets-

(Score is Each Set For Time)

KG BB: (70/55)|(50/35)

Movements:

Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk

Outdoor Boot Camp

Warm Up
200m Run
10 Squat Crawl Outs
20 Mt Climbers
30 Butt Kicks
40 High Knees
50 Jumping Jacks
200m Run

Strength & Core (8:00)
2 Rounds
:45/:15 – MB Russian Twists
:45/:15 – MB Turkish Sit Ups
:45/:15 – MB Plank Figure 8s
:45/:15 – MB Rotation Lunges

WOD
‘Ghost in the Park’
6 Rounds
1:00 MB Squat Cleans
1:00 Burpees / Down Ups
1:00 Penguin Taps
1:00 Rest

Movements:

Burpee | Clean | Run | Sit-up | Turkish Get Up | Walking Lunge