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:

Clean | Deadlift

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

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:

Dumbbell Press | Front Squat

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:

Push Up | Row

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:

Run

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:

Kettlebell Swing