Workout of the Day
AMRAP x 6 MINUTES
4 Lunge Lunge Squat
8 DB Strict Press
8 scap pushups
8 Bird Dog (4 each)
THEN
10 pulls on rower “easy” effort
10 pulls on rower “mod” effort
10 pulls on rower “hard” effort
100m row
Movements:
Push Up | Row | Shoulder Press (Strict) | Walking Lunge
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Row 1000m
Movements:
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Front Squat for load:
#1: 3 reps
Movements:
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1:30 min per side: banded front rack stretch
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At Home
Video: https://vimeo.com/429910499/3117380d17
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups
(No Measure)
Movements:
Jump Rope (Single Under) | Shoulder Taps
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AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back
-Rest :30-
AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*
1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted
(Score is Rounds + Reps)
Movements:
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EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – DB Hollow Hold (Single or Double)
*In each round, athletes should choose (2) different cardio choices.
(No Measure)
Movements:
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EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold
*Hold DB at the waist by both heads
then…
Check out today’s NCMOBILITY from The Ready State!
NCMOBILITY VIDEO
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Outdoor Boot Camp
Dynamic stretching
AMRAP x 5 MINUTES
30 hi-knees
20 Shoulder Taps
10 Tuck-ups
Movements:
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AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back
-Rest :30-
AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*
Movements:
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ODD – 5 Slow Push-ups or PU negatives
EVEN – 20 DD Shoulder taps
Movements:
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4 Sets for Max reps of:
MIN 1 – Burpees
MIN 2 – Air squat to single leg balance
MIN 3 – Lateral shuffle up-downs
MIN 4 – 40 Russian twists & rest remainder
-Score is total number of burpees-
Movements:
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