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
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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:
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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
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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:
—
EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups
(Score is Total Reps)
Movements:
—
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:
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Outdoor Boot Camp
Warmup: Dynamic stretching
AMRAP x 5 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups
Movements:
—
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
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