Workout of the Day

EMOM x 8 MINUTES
MIN 1 – :45 Easy Pace Row*
MIN 2 – 12 Shoulder Taps – Plank reminder of time
MIN 3 – 8/8 SA DB Strict Press (20×1)
MIN 4 – 12 Up-Downs

* Moderate Pace second round

Movements:

Row | Shoulder Press (Strict) | Shoulder Taps

4 rounds for Quality
6/6 KB FR LSUP (KB front rack lateral step up) (*2 KBs)
6/6 SA KB Push Press (single arm KB push press)
30s plank (hands on KBs)

focus on keeping belly tight and pelvis pulled under. No arching backs!
(score is load each round – should use same KB for all movements)

Movements:

Push Press

EVERY 2:30 x 6 SETS
7 Push Press (Athlete Choice)*
20/16 Cal Row or 200m Run

*Weight should be Moderate-Heavy.

(Score is Each Set for Time)

Movements:

Push Press | Row | Run

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Movements:

Dumbbell Press | Front Squat

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*

– Rest 1:00 –

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

(Score is Rounds + Reps)

Movements:

Hollow Rock

EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups

(Score is Reps)

Movements:

Air Squat | L-Sit | V-Up

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/505046431/fd1730256b

Movements:

Row

Outdoor Boot Camp

Dynamic stretching
Wrist and forearm work
Inversion & Handstand practice

Movements:

Dumbbell Press | Front Squat

EMOM x 6 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – Single DB Front Squats

Movements:

Dumbbell Press | Front Squat

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*
– Rest 1:00 –
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

Movements:

Hollow Rock

EMOM x 15 MINUTES
MIN 1 – :50 Thrusters
MIN 2 – :50 Wall Sit or Squat hold
MIN 3 – :50 Alt. V-Ups
MIN 4 – :50 Shuffle to Up-down
MIN 5 – :50 Plank to Down dog (active recovery minute)

Movements:

L-Sit | Thruster | V-Up