Workout of the Day

3 SETS FOR QUALITY*
15 Slow Seated Banded PVC Pull Downs
7-10 Jumping Kipping C2B
5-7 Big Kip Swings

-Rest As Needed b/t Sets-

*If athletes are unable to complete C2B, they can complete the same drills with Standard Pull-Ups.

(No Measure)

Movements:

Chest-to-Bar Pull-up | Kettlebell Swing | Pull-up (Kipping)

FOR TIME
1000m/750m Row
30 Thrusters (45/35)|(35|25)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups

(Score is Time)

Movements:

Pull-up (Kipping) | Ring Row | Row | Thruster

At Home

NCGO ATHLETE VIDEO

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups

(No Measure)

Movements:

Jump Rope (Single Under) | Shoulder Taps

AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted

(Score is Rounds + Reps)

Movements:

Deadlift | V-Up

EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – DB Hollow Hold (Single or Double)

*In each round, athletes should choose (2) different cardio choices.

(No Measure)

Movements:

Sit-up

EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold

*Hold DB at the waist by both heads

(No Measure)

NCMOBILITY VIDEO

Barbell Bettys

EMOM x 8 MINUTES
MIN 1 – :45 Row @ Easy Mod Pace
MIN 2 – 6/6 SA DB Front Squat + Strict Press
MIN 3 – 6/6 SA Ring Row + Max Bar Hang
MIN 4 – :20 Hollow Hold + :20 Arch Hold
Repeat!

Movements:

Front Squat | Row | Shoulder Press (Strict)

3 SETS FOR QUALITY*
15 Slow Seated Banded PVC Pull Downs
7-10 Jumping Kipping C2B
5-7 Big Kip Swings

-Rest As Needed b/t Sets-

*If athletes are unable to complete C2B, they can complete the same drills with Standard Pull-Ups.

(No Measure)

Movements:

Chest-to-Bar Pull-up | Kettlebell Swing | Pull-up (Kipping)

FOR TIME
1000m/750m Row
30 Thrusters (45/35)|(35|25)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups

(Score is Time)

Movements:

Pull-up (Kipping) | Ring Row | Row | Thruster

Outdoor Boot Camp

WU
Run 1 lap
:30 each of:
jumping jacks
Single leg hops L/R
lunge to knee hug L/R
squat shuffle
side lunges
lunge + running arms L/R
lizard to runners stretch L/R
plank to down dog

Movements:

Run | Walking Lunge

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches
– Rest 1:00 –
AMRAP x 4 MINUTES
8 Squat side shuffle (4L/4R)
10 V-Ups
12 Single Leg Glute bridges (6L/6R)

Movements:

Hollow Rock | V-Up

While one athlete runs 200M*, everyone else performs max:
up downs
plank hold
jumping/regular lunges
Alt. side plank
air squats
*everyone will rotate turns running, one at a time. Each time a runner returns, everyone switches movements and continues through the list.*

Movements:

Air Squat | Run | Walking Lunge