Workout of the Day

EMOM x 12 MINUTES
MIN 1 – 5-7 Strict Pull-ups or 7-10 Ring Rows
MIN 2 – :45 Row @ Moderate Pace

Go for highest quality possible, not quantity or highest difficulty. It has been a while since you have done vertical pulling so keeping things on the more basic end today is going to help rebuild foundations without overloading your body with volume.

Movements:

Pull-up (Kipping) | Ring Row | Row

3-4 SETS*
25/20 Cal Row
15 Box Jumps w/ Step Down (24/20)
12 Pull-ups
-1:00 Rest b/t Sets-

*3 Sets if coach/athlete want to reduce volume

Focus on consistent times per Set. Keep the Cal Row to 2:30 or less, take your time setting up for the Box Jumps, and keep your Pull-ups or scaling option to 2 sets. Consider using your skill session movement as your workout movement.

Movements:

Box Jump | Pull-up (Kipping) | Row

2 ROUNDS
1:00 PVC Passes
1:30 Banded Shoulder Distraction (L)
1:30 Banded Shoulder Distraction (R)

At Home

Full Length Video: https://vimeo.com/432448650/a24061077a

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs

(No Measure)

Movements:

Run

4 SETS ON A 12:00 CLOCK…
12 DB Chest Flys (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)

(Score is Weight)

Movements:

Row

AMRAP x 12 MINUTES
24 DB Alt. Hang Snatch
24 Alt. Jumping Lunges
24 Sit-Ups

(Score is Rounds + Reps)

Movements:

Sit-up | Snatch | Walking Lunge

Check out today’s NCMOBILITY from The Ready State!

video: https://vimeo.com/432444962/bd6ab450e6

Outdoor Boot Camp

Circuit – 4 Rounds
:45 on/:15 off
Air Squats
Push Ups
Up Downs
Plank
1 min rest

———

Relay Race: Speed Ladder
two step
three step
four step
sideways 2 step
ski slalom
EMOM: 3 Burpees

———-

Core
3 Rounds
:30 Hollow Rock
:30 Side Plank (R)
:30 Side Plank (L)
:30 rest

Movements:

Air Squat | Burpee | Hollow Rock | Push Up