Workout of the Day

Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Movements:

Back Squat

21-15-9
Thrusters (95/65)
burpees
400m run

Time cap: 12:00
Add 1 sec for every rep not completed

Movements:

Burpee | Run | Thruster

At Home

Video: https://vimeo.com/548231048/f3ae46490f

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

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:

Hollow Rock | Run

EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice

(No Measure)

ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold

Immediately into…

2:00 of Max Reps of Hammer Curls

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/495835688/a1f83298b7

Movements:

Run

Outdoor Boot Camp

Warmup: EMOM 2 for 6 minutes
1) Run 1 short lap into max inch worms
2) Run into max alt. samson stretch
3) Run into max alt. spider man lunges with twist

Jump rope practice

Movements:

Run | Walking Lunge

10 Squat Rotations
10 Quad Heel Taps
10 Hollow Rocks
10/10 single leg glute bridges
:30 reverse plank hold

Movements:

Hollow Rock

*work :50, transition for last :10, rest 1 minute between rounds
MIN 1 – :50 Alt. rotation Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 DU or single under
MIN 4 – :50 plank hold
MIN 5 – :50 shuttle run
MIN 6 – :50 dead bugs
MIN 7 – :50 strict push up burpees

Movements:

Burpee | Deadlift | Jump Rope (Single Under) | Push Up | Run