Workout of the Day
EMOM x 12 MINUTES
1 Power Clean w/ :03 ascent
+
1 Hang Power Clean
+
1 Power Clean
*Heavy droppers use pound pads in the front of the gym
(Score is Weight)
Movements:
Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk
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ON A 8:00 RUNNING CLOCK…
40/27 Cal Row
30 Burpees
30 DB Hang Muscle Cleans (35/20)|(20/15)
Immediately Into…
5 ROUNDS FOR TIME
11/8 Cal Row
6 Burpees
6 DB Hang Muscle Cleans
(Score is Time)
KG DB: (15/10)|(10/7.5)
Movements:
Burpee | Clean | Muscle-Up | Row | Run
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At Home
VIDEO : https://vimeo.com/551804302/3822de17e8
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
(No Measure)
Movements:
Jump Rope (Single Under) | Walking Lunge
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AMRAP x 7 MINUTES
10 Up-Down Over DB
20 Alt. DB Toe Taps
30 Crossbody Mountain Climbers
(Score is Rounds + Reps)
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EMOM x 10 MINUTES
MIN 1 – :50 Double Unders
MIN 2 – :50 Alt. DB Hang Snatch
-2:00 Rest-
AMRAP x 10 MINUTES
30 Double Unders
20 Single DB Reverse Lunges
10 Alt. DB Snatch
(Score is Rounds + Reps)
Movements:
Dumbbell Hang Snatch | Jump Rope (Double Unders) | Snatch | Walking Lunge
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2 SETS
AMRAP x 2 MINUTES
10 V-ups
20 Russian Twists
-1:00 Rest b/t Sets-
(No Measure)
NCMOBILITY VIDEO
https://vimeo.com/497774738/192855c909
Movements:
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