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)
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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)
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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
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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:
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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:
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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)
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Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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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
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