Workout of the Day
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 20 Alt DB Snatches (50/35)
MIN 3 – 15 Hand Release Push-ups
Movements:
Dumbbell Snatch | Push Up | Row | Snatch
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At Home
Full Length Video: https://vimeo.com/436871419/e9906dc211
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End…
(No Measure)
Movements:
Jump Rope (Single Under) | Run | Sit-up
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ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold
*Both feet together perform trace outline of figure-8
(No Measure)
Movements:
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EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice
(No Measure)
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ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold
Immediately into…
2:00 of Max Reps of Hammer Curls
then…
Check out today’s NCMOBILITY from The Ready State!
Video: https://vimeo.com/436713441/1b5583b31e
Movements:
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Outdoor Boot Camp
Warm Up
1 min: jog
1 min: side shuffle to cone and back
1 min: high knees out/butt kickers back
1 min: push up to down dog
1 min: around the world with plate
Repeat
Boot Camp 7/15
12min AMRAP
12 OH PVC Squats
10 G2O (25/15/10#)
8 pushups
2 min rest
6 min AMRAP
10 OH walking lunges
5 burpees to plate
1 min rest
4 min AMRAP
10 air squats
20 mountain climbers
Movements:
Burpee | Push Up | Run | Walking Lunge
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