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
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Front Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
Movements:
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AMRAP x 13 MINUTES
15/12 Cal Row
5 Front Squats (135/95)|(95/65)
15 Russian KB Swings (53/35)|(35/26)
5 Front Squats
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
KG KB: (24/16)|(16/12)
Movements:
Front Squat | Kettlebell Swing | Kettlebell Swing (Russian) | Row
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At Home
NCGO ON-DEMAND VIDEO
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
(No Measure)
Movements:
Jump Rope (Single Under) | Walking Lunge
—
EMOM x 9 MINUTES
MIN 1 – :45 Max Double Unders
MIN 2 – :45 Inch Worm + Push-Up
MIN 3 – :45 Alt Reverse Lunges
(No Measure)
Movements:
Jump Rope (Double Unders) | Push Up | Walking Lunge
—
2 SETS
ON A 10:00 CLOCK…
60 Box Step-Ups
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining Time
-Rest 2:00 b/t sets-
(Score is Weight)
Movements:
Jump Rope (Double Unders) | Push Press
—
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
(No Measure)
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
https://vimeo.com/499891003/ff70589bbb
Movements:
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Outdoor Boot Camp
Warm up:
Run 1 lap of field
EMOM 4:
15 jumping jacks into max lunges
Foot & Ankle Stability
Balance work
Movements:
—
MIN 1 – :45 Max Shuttle Run
MIN 2 – :45 Inch Worm + Push-Up
MIN 3 – :45 Alt Reverse Lunges
Movements:
Push Up | Run | Walking Lunge
—
60 Penguin taps
50 Plank jacks
40 Air Squats
30 Down Dog shoulder taps/plank shoulder taps
20 Burpees
Run 1 short lap
-Rest 1:00 b/t sets-
Movements:
Air Squat | Burpee | Kettlebell Swing | Run | Shoulder Taps
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