Workout of the Day
AMRAP 5
1 min cardio of choice
10 reverse lunges
5/5 single arm DB press
30s plank rolls
Movements:
Dumbbell Press | Walking Lunge
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FOR TIME
800m Run
40 Box Step-Overs (24/20)
20 up-down devil press (50/35)
500m row
30 Box step overs
15 DB up-downs (*No jump at top)
800m run
20 box step overs
10 up downs with jump over DBs
(Score is Time)
time cap: 26:00 (for every remaining rep, add 1 sec)
Movements:
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3 Min Recovery Row @ 90% 1K pace
Movements:
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90s pigeon stretch each side
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At Home
Video: https://vimeo.com/453669233/a626b4ec4e
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
(No Measure)
Movements:
Jump Rope (Single Under) | Walking Lunge
—
AMRAP x 3 MINUTES
12 Jumping Lunges
12 Alt V-Ups
-Rest :30-
AMRAP x 3 MINUTES
12 Jumping Lunges
12 Leg Lifts
(Score is Rounds + Reps)
Movements:
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5 SETS
1:00 Cardio Choice
-Rest :30-
1:00 Burpee + Extra Push-Up
-Rest :30-
1:00 Side Step Out & Back*
-Rest :30-
*Take 2 steps out & 2 steps back, keep reps low and slow…see Follow Along video for demo.
(No Measure)
Movements:
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EMOM x 5 MINUTES
15 Supermans + Max Plank Hold
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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Outdoor Boot Camp
Warmup:
Dynamic stretching
Wrist & Hand work
Plank variations
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EMOM x 3 MINUTES
30 Penguin taps into Max Lunges
-Rest 1 Min.-
EMOM x 3 MINUTES
10 Narrow stance squats into Max Sumo squat hold
Movements:
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12 Jumping Lunges
12 Alt V-Ups
12 Crab toe taps
Movements:
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Air squats
Up-downs
Tuck-ups
5 Down dog push ups & rest
This will be in the style of the round robin run – so athlete #1 runs the short loop while everyone else does max air squats. When athlete #1 returns, athlete #2 runs while everyone else does max up-downs, and so on down the list. Depending on the size of the class, everyone will run a handful of times at least.
Movements:
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