Workout of the Day

EMOM 8
A) 15 thrusters (95/65)
B) 10 C2B pullups
rest 1 min

EMOM 8
A) 16 plate G2O (45/25)
B) 12 OH lunges with plate (6 per side)
rest 1 min

EMOM 8
A) 20 KBS (53/35) *American=RX
B) max reps burpees

*Score for workout is total burpees!

Movements:

Burpee | Chest-to-Bar Pull-up | Kettlebell Swing | Pull-up (Kipping) | Thruster | Walking Lunge

Accumulate
40 v-ups
20 dead bugs
2 min per side couch stretch

Movements:

Deadlift | V-Up

At Home

VIDEO: https://vimeo.com/560290503/82302a69c5

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

AMRAP x 7 MINUTES
15 Glute Bridges
10 Tuck Jumps
15 Air Squats

(Score is Rounds + Reps)

Movements:

Air Squat

EMOM x 12 MINUTES
MIN 1 – :45 DB Step-ups
MIN 2 – :45 Hand Release Push-ups
MIN 3 – :45 Cardio Choice

-Rest 2:00-

AMRAP x 10 MINUTES
12 Reverse Lunges
12 Decline Push-ups*
12 Decline Plank Rotations

*Set-Up with Feet on a 2″-6″.

(Score is Round + Reps)

Movements:

Push Up | Walking Lunge

EMOM x 6 MINUTES
MIN 1 – 20 Glute Bridge-Ups
MIN 2 – 20 Russian Twists

(No Measure)

NCMOBILITY VIDEO

Outdoor Boot Camp

Warmup: Jog 1 lap
Dynamic stretching
Wrist & forearm mobility
calf smash

Movements:

Run

AMRAP x 3 MINUTES
10 Hand release Push-Ups
30 Crossbody Mountain Climbers
-Rest :30-
AMRAP x 3 MINUTES
10 Alt. dead bugs
30 Crossbody Mountain Climbers

Movements:

Deadlift | Push Up

15 Glute Bridges
10 Tuck Jumps
15 Air Squats

Movements:

Air Squat

Run 1 lap
8 Burpees
8 Jumping Lunges

Movements:

Burpee | Run | Walking Lunge