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:

Air Squat | Walking Lunge

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:

V-Up | Walking Lunge

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:

Burpee | Walking Lunge

“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:

Deadlift

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:

Air Squat | Burpee | Run