Workout of the Day

AMRAP x 5 MINUTES
30 Mountain Climbers
20 Lateral Jumps Over Barbell
10 Good Mornings
5 Burpees

Movements:

Burpee | Good Morning

EMOM x 3 MINUTES
3 High Hang Power Clean

-Into-

EMOM x 3 MINUTES
3 Hang Power Clean

-Into-

EMOM x 3 MINUTES
3 Power Cleans

*Increase weight every round. Start light and build to moderate.

(Score is Weight)

Movements:

Hang Power Clean | Power Clean

AMRAP x 6 MINUTES
6 Hang Power Cleans (95/65/45)
8 Front Rack Reverse Lunges
10 Up-Downs Over Bar

-Rest 2:00-

AMRAP x 6 MINUTES
3 Power Cleans (115/75/55)
4 Front Rack Forward Lunges
5 Burpees Over Bar

(Score is Rounds + Reps)

Movements:

Burpee | Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Walking Lunge

At Home

Video: https://vimeo.com/486676916/3e26ed3745
1:00 Cardio Choice

into…

EMOM x 4 MINUTES
:30 Burpees / :30 Deadbugs

(No Measure)

Movements:

Burpee | Deadlift

AMRAP x 4 MINUTES
10 Push-Up to Pike
14 Tuck-Ups
20 Mountain Climbers

-Rest 1:00-

AMRAP x 4 MINUTES
10 Push-Up to Pike
14 Tuck-Ups
20 Mountain Climbers

(Score is Rounds + Reps)

Movements:

Push Up

EMOM x 21 MINUTES
MIN 1 – :45 Alt Cossack Squats
MIN 2 – :45 Cardio Choice
MIN 3 – :45 Sit-Ups

(Score is Total Sit-Ups)

Movements:

L-Sit | Sit-up

5 SETS (:20 ON / :10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB OH Tricep Extension

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Outdoor Boot Camp

Warmup: 30 sec. each of
jogging in place
hi knees
butt kicks
lat. side shuffles
knee hugs
quad stretch
double leg hops
reverse lunges
cherry pickers
squat to forward fold

Movements:

Run | Walking Lunge

:30 burpees
:30 plank w/reach
:30 deadbugs
:30 rest

Movements:

Burpee

AMRAP x 4 MINUTES
5 Push-Up to Pike (or PU negative through child’s pose to pike)
10 Tuck-Ups
20 Cross-body Mountain Climbers
-Rest 1:00-
AMRAP x 4 MINUTES
5 Push-Up +
10/10 Single bent leg crunches
20 Mountain Climbers

Min 1: 6 up-down tuck jumps
Min 2: 40 total russian twists