Workout of the Day
Deadlift for load:
#1: 5 reps
Movements:
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6 SETS
10 Deadlifts (225/155)|(155/105)
20 Sit-Ups
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
BB KG: (100/70)|(70/55)
Movements:
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6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Superman Hold
MOVT 2 – Hollow Hold
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
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At Home
NCGO ON-DEMAND VIDEO
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*
*Athlete Choice for “Max” Rep Movement
(No Measure)
Movements:
Jump Rope (Double Unders) | Push Up
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E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*
*Hold DB Across Chest
(Score is Weight)
Movements:
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EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists
MIN 2 – :50 Single DB Burpee + Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps
MIN 2 – :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps for Min 2 Movements)
Movements:
Burpee | Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk
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Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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