Workout of the Day
EMOM x 8 MINUTES
MIN 1 – :40 Single Unders
MIN 2 – :40 Shoulder taps
MIN 3 – :40 Deadbugs
MIN 4 – :40 Reverse Single Unders
MIN 5 – :40 Banded rows (band on rig)
MIN 6 – :40 Scap pushups
MIN 7 – :40 Double unders or attempts
MIN 8 – :40 Scap pullups
Movements:
Deadlift | Jump Rope (Single Under) | Pull-up (Kipping) | Push Up | Row | Shoulder Taps
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Behind the neck push press
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
*Hold overhead position for 3 seconds on 2nd rep
**Today is all about technique not weight!!!
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6 Rounds for Time:
12 Alternating DB snatch (50/35)
9 burpee to plate (45/25)
6 Chest to bar pullups
*15 Min Cap*
Movements:
Burpee | Dumbbell Snatch | Pull-up (Kipping) | Snatch
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Banded lat and shoulder stretch
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At Home
Video: https://vimeo.com/427619666/b4539a3b7a
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows
(No Measure)
Movements:
Deadlift | Dumbbell Deadlift | Row
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4 SETS FOR MAX REPS
1:00 – 5 Up-Downs then DB Hang Power Clean
-Rest :30-
1:00 – 5 Up-Downs then DB Floor Press
-1:00 Rest b/t Sets-
(Score is Load)
Movements:
Clean | Dumbbell Hang Power Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk
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EMOM x 15 MINUTES
MIN 1 – Max Crossbody Mountain Climbers
MIN 2 – Max DB Clean & Press
MIN 3 – Max DB Slides
(Score is Load)
Movements:
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Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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