Workout of the Day

EMOM x 12 MINUTES
MIN 1 – 1 Power Clean + 2 Hang Power Clean + 1 Front Squat*
MIN 2 – :45 Cal row (Mod)

*Build up to and past workout weight.

(Score is Weight)

Movements:

Clean | Front Squat | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row

FOR TIME
125/100 Cal Row
50 up downs
25 Power Cleans (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Row

At Home

NCGO ON-DEMAND VIDEO

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

EMOM x 10 MINUTES
MIN 1 – :45 Pike Shoulder Taps
MIN 2 – :45 Tuck-Ups or V-Ups

(Score is Reps)

Movements:

Shoulder Taps | V-Up

EMOM x 20 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Alt Sit-Thrus
MIN 3 – :45 Double Unders
MIN 4 – :45 Box Dips

(No Measure)

Movements:

Jump Rope (Double Unders) | Ring Dip

5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO
https://vimeo.com/528458515/7c01eb6862

Movements:

Row

Outdoor Boot Camp

Warmup:
Run 1 lap
AMRAP x 5 MINUTES
30 high knees
20 Shoulder Taps
10 Tuck-ups

Review movements for Open workouts 21.3 & 21.4

Movements:

Run | Shoulder Taps

For total time: (15 min. time cap)

15 air squats
30 sit-ups
15 jumping air squats
Rest 1 min.
15 air squats
30 plank rotations
15 jumping air squats
Rest 1 min.
15 air squats
30 push-ups
15 jumping air squats

When complete, or at 15 min. time cap, immediately go into:

Movements:

Air Squat | Push Up | Sit-up

AMRAP 5
20 alternating single-leg squats OR lunges
20 alternating shoulder taps in a freestanding handstand OR wall assist handstand OR down dog pike

Movements:

Shoulder Taps | Walking Lunge