Workout of the Day

EMOM x 5 MINUTES
MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders
MIN 2 – :40 Slow Single DB Strict Press
MIN 3 – :30 Single Unders + :30 Reverse Single Unders
MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L)
MIN 5 – :30 Single Unders + :30 Tall Jump Singles

Movements:

Jump Rope (Single Under) | Shoulder Press (Strict)

Every 2:30 for 5 rounds:
perform 1 strict press/2 push press/3 push jerk

#1: load
#2: load
#3: load
#4: load
#5: load

Movements:

Power Clean and Push Jerk | Push Jerk | Shoulder Press (Strict)

EVERY 4:00 x 3 SETS
15 Burpees
15 Pullups
With Time Remaining Max Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

Movements:

Burpee | Pull-up (Kipping) | Row

At Home

Video: https://vimeo.com/488827394/d604754ff9

:00 Cardio Choice

into…

EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Up-Downs

into…

EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Burpees

(No Measure)

Movements:

Burpee

AMRAP x 6 MINUTES
10 DB Deficit Push-Up
15 Single DB Bent Over Row*
20 Alt V-Ups

*:01 Pause at Sternum

-Rest 1:00-

AMRAP x 6 MINUTES
10 DB Deficit Push-Up
15 Single DB Bent Over Row*
20 Alt V-Ups

*:01 Pause at Sternum

(Score is Rounds + Reps)

Movements:

Push Up | Row | V-Up

5 SETS FOR MAX REPS
1:00 – Alt Single DB Devil’s Press
1:00 – DB Floor Press*
1:00 – Cardio Choice

-Rest 1:00 b/t Sets-

*Athlete Holds Two DBs

(Score is Reps)

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Hip Opener – EMOM 6
a) :50 DB Front Rack Lunge hold – Right
b) :50 DB Front Rack Lunge hold – Left
c) :50 DB Goblet Squat

…into….

Single Leg Strength – EMOM 6
a) :50 DB Single Leg RDL – Right
b) :50 DB Single Leg RDL – Left
c) :50 DB Alternating Side Lunge Deadlift

…into…

Core Strength – EMOM 6
a) :50 DB Windmill – Right
b) :50 DB Windmill – Left
c) :50 DB Alternating Static Woodchops

AMRAP 18

Group: AMRAP Ten Count Partitioned Person Makers*
Runner: One athlete runs 100/200m; when runner returns, they do 30/50 toe taps while the next runner leaves
Rotate runners through the group

*Ten Count Partitioned Person-maker
Using a pair of dumbbells:
1 Squat Thrust Snap Back
1 Plank Jack
1 Push Up
1 Row Right
1 Row Left
1 Squat Thrust Snap Up
1 DB Squat Cluster
1 DB Push Press Right
1 DB Push Press Left
1 DB Deadlift Negative

Think:
Plank Jack
Push Up
Row, Row
Squat Cluster
Push Press, Push Press
Deadlift Negative

Movements:

Deadlift | Dumbbell Front Rack Lunge | Push Up | Row | Run | Walking Lunge