Workout of the Day
3 ROUNDS
7/5 Cal Row
7 Wide Stance Good Mornings
14 Alt. Single DB Front Rack Lunges
7/7 SA Push Press
7 Goblet Front Squat
Movements:
Dumbbell Front Rack Lunge | Good Morning | Push Press | Row | Walking Lunge
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Sumo Deadlift for load:
#1: 6 reps
Movements:
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3 ROUNDS FOR TIME
15 Library Sumo Deadlifts (185/125)
35/25 Cal row
35 DB Thrusters (35/20)
(Score is Time)
Movements:
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At Home
Video: https://vimeo.com/425359367/5420cbe634
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
Movements:
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AMRAP x 5 MINUTES
5 Push-Ups
10 Squat Rotations*
15 Air Squats
*From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position.
(Score is Rounds + Reps)
Movements:
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EMOM x 30 MINUTES
MIN 1 – Max Burpee w/ Extra Push-Up*
MIN 2 – Max Alt Sit-Thrus
MIN 3 – Max Sit-Ups
MIN 4 – Max Effort Cardio
MIN 5 – Rest
*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap
(No Measure)
Movements:
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ON A 4:00 RUNNING CLOCK…
Max Hollow Flutter Kicks*
*Every time you break, perform :30 active squat hold.
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
https://vimeo.com/491738940/e443a13bff
Movements:
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Outdoor Boot Camp
Warmup
Dynamic stretches
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Slow Air Squats
10 Alt. Reverse Lunges
Movements:
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3 Rounds, in 2 mins:
50 russian twists (1 is 1)
In remaining time: max plank, any style (dynamic plank encouraged)
1 min. rest between rounds
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6 Push-up
6 Jumping air squat
6 FR Squat Walk L
6 FR Squat Walk R
Movements:
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MIN 1 – Max Up-Down
MIN 2 – Max Air Squat
MIN 3 – Max Hollow Flutter Kick/Bicycle crunches
MIN 4 – Max Fire Hop/Plank Jack
MIN 5 – Rest
Movements:
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