Workout of the Day
1 min cardio of choice (run/row/jump/bike)
10 leg swings
10 bird dogs
3/3 spider man lunge
5 scap pullups
5 ring rows or negatives or strict pullups
10 scap pushups
10 pushups
15 air squats
Movements:
Air Squat | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run | Walking Lunge
—
3 SETS ON A 10:00 RUNNING CLOCK…
7 Snatch grip deadlift
7/7 Single Leg Glute Bridges
14 Slow Deadbugs
(No Measure)
Movements:
Deadlift | Run | Snatch | Snatch Grip Deadlift
—
EVERY 5:00 x 4 SETS
7 Deadlift (Athlete Choice)
10 Turkish Situps (25/15)|(15/10)
20 Feet Elevated Glute Bridges
1:00 Side Plank (R)
1:00 Side Plank (L)
*Start Moderate and end Moderate-Heavy.
(Score is Weight)
Movements:
Deadlift | Sit-up | Turkish Get Up
—
At Home
NCGO ON-DEMAND VIDEO
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
Movements:
—
DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Alt Reverse Lunges
MOVT 2 – V-Ups
*Alternate between both movements for 1 set.
(Score is Rounds + Reps)
Movements:
—
AMRAP x 12 MINUTES
10 Burpee + Tuck Jump
12 Jumping Lunges
14 Glute Bridges
-Rest 2:00-
AMRAP x 8 MINUTES
6 Burpee + Tuck Jump
10 Jumping Lunges
12 Glute Bridges
(Score is Rounds + Reps)
Movements:
—
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Plank
(No Measure)
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
https://vimeo.com/508138065/57f1d0cd8e
Movements:
—
Outdoor Boot Camp
Warmup:
Run 1 lap
Dynamic Stretching
10 wide leg walkouts to push up
AMRAP x 5 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
Movements:
Air Squat | Push Up | Run | Walking Lunge
—
8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Lunges
MOVT 2 – V-Ups or Tuck-ups
-Rest 2 Mins.-
8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Froggers
MOVT 2 – Quad heel taps
-Rest 2 Mins.-
8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Deadbugs
MOVT 2 – Plank
*Alternate between both movements for 1 set.
Movements:
Deadlift | V-Up | Walking Lunge
—
5 Burpee + Tuck Jump
10 Air squats
15 Glute Bridges
Meanwhile, hot potato running: One athlete is always running the short loop. When they return, the next person takes off.
Movements:
—