Workout of the Day
6 SETS FOR QUALITY*
1 Clean Deadlift
+
1 Clean Pull
+
1 Below The Knee Hang Power Clean
+
1 Power Clean
*Keep weight Light / Moderate.
*Heavy droppers use pound pads in the front of the gym
-Rest As Needed b/t Sets-
(Score is Weight)
Movements:
—
AMRAP x 12 MINUTES
10 DB Power Cleans (50/35)|(35/20)
200/150m Row*
*Increase the row by 50m each Round.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Movements:
Clean | Dumbbell Power Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row
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At Home
Video: https://vimeo.com/548231586/496dcd2f19
1:00 Cardio Choice
into…
EMOM x 4 MINUTES*
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats
*Hold DB Across Chest
(No Measure)
Movements:
—
AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows
*Focus on quality of rounds/reps over quantity.
(Score is Weight)
Movements:
—
AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
-Rest 2:00-
AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
*Hold DB across chest.
(Score is Rounds + Reps)
NCMOBILITY VIDEO
https://vimeo.com/548571441/4132c0e91f
Movements:
Dumbbell Front Rack Lunge | Jump Rope (Double Unders) | Walking Lunge
—
Outdoor Boot Camp
2 Rounds
200m Run
20 Plank Jacks
15 Skier Squats
10 Squat Crawl Outs
Movements:
—
5 Rounds for Quality (15:00 cap)
5/5 Single Leg Slow Box Descents
10 KB Sumo Deadlift Alt Side Lunges
10 KB Goblet Squats
Movements:
Deadlift | Kettlebell Swing | Sumo Deadlift | Walking Lunge
—
Maximum Plank Hold – 3 Rounds
Rest 1:00 between attempts
—
AMRAP 14
40 Box Step Ups
30 Kettlebell Swings
20 Mountain Climbers
10 Tuck Jumps
5 Downs Ups Every 2:00, including 0:00 and 14:00
Movements:
—