Workout of the Day

AMRAP 5
5 scap pullups
5 scap pushups
0:30 plank rolls
5 squat stand holds
10 plate good mornings

Movements:

Good Morning | Pull-up (Kipping) | Push Up

EMOM x 16 MINUTES
MIN 1 – :40 Max SA DB Bench Press (R)
MIN 2 – :40 Max SA Supported DB Row (R)
MIN 3 – :40 Max SA DB Bench Press (L)
MIN 4 -:40 Max SA Supported DB Row (L)

(Score is Weight)

Movements:

Bench Press | Row

50 Reps of the following complex:
1 DB burpee (50/35)
1 DB Power clean
1 DB shoulder to overhead

**at the start of each minute, do 3 chest to bar pullups**

Time cap: 15 minutes.
In SugarWOD, if you get timecapped, add 1 sec for every rep not completed by time cap. So if you were short 2 reps, you’d put in 15:02 as your time.

Movements:

Burpee | Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Pull-up (Kipping) | Push Press

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups

(No Measure)

Movements:

Walking Lunge

EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups

(Score is Total Reps)

Movements:

Deadlift | Push Up

AMRAP x 8 MINUTES
10 DB Quad Crawl
10 Alt DB Snatches
1:00 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES
10 DB Quad Crawl
20 Russian Twists
1:00 Cardio Choice

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Snatch

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/486989218/e01faaee1f

Movements:

Row

Outdoor Boot Camp

Warmup: Dynamic stretching

AMRAP x 5 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups

Movements:

Walking Lunge

Reverse plank
Dynamic plank
Active bottom of squat hold

AMRAP x 8 MINUTES
10 All-fours toe taps
10 Star jumps
50 Penguin taps

-Rest 2:00-

AMRAP x 8 MINUTES
20 cross-body mt. climbers
20 Russian Twists
20 hi-knees