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

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:

Row | Run

3 Min Recovery Row @ 90% 1K pace

Movements:

Row

90s pigeon stretch each side

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:

V-Up | Walking Lunge

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:

Burpee | Push Up

EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Warmup:
Dynamic stretching

Wrist & Hand work
Plank variations

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:

Row | Walking Lunge

12 Jumping Lunges
12 Alt V-Ups
12 Crab toe taps

Movements:

V-Up | Walking Lunge

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:

Air Squat | Push Up | Run