Workout of the Day

Thrusters for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Movements:

Thruster

3 SETS
15-10-5
Thrusters (95/65)|(65/55)
Cal Row

-Rest 1:30 b/t Sets-

*Cal Option…12-8-4

(Score is Each Set for Time)

Movements:

Front Squat

At Home

Video https://vimeo.com/475267572/cf9beb0bdb
2:00 Cardio Choice

into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

(No Measure)

Movements:

Jump Rope (Single Under) | Walking Lunge

EMOM x 9 MINUTES
MIN 1 – :45 Max Double Unders
MIN 2 – :45 Inch Worm + Push-Up
MIN 3 – :45 Alt Reverse Lunges

(No Measure)

Movements:

Jump Rope (Double Unders) | Push Up | Walking Lunge

2 SETS
ON A 10:00 CLOCK…
60 Box Step-Ups
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining Time

-Rest 2:00 b/t sets-

(Score is Weight)

Movements:

Jump Rope (Double Unders) | Push Press

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

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!
https://vimeo.com/476012810/0ff1528f70

Movements:

Row

Outdoor Boot Camp

Bring your jump rope if you’ve got one!

Warm up:
DU practice
Dynamic drills & stretching

“Emily”
10 Rounds For Time:
30 Double Unders
15 Pull Ups (we’ll be doing banded bent over rows)
30 Squats
100 Meter Sprint (our sprint loop is 180 m)
-Rest 2 Minutes-

Army 2nd Lt. Emily J.T. Perez died September 12, 2006 serving during Operation Iraqi Freedom. Perez, 23, of Texas; assigned to 204th Support Battalion, 2nd Brigade, 4th Infantry Division, Fort Hood, TX; died Sept. 12 of injuries sustained when an improvised explosive device detonated near her Humvee during combat operations in Kilfl, Iraq.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008. Perez competed in track while attending West Point.

Perez was the first female African-American officer in U.S. military history to die in combat and the first West Point graduate to die in the Iraq War.

She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Movements:

Air Squat | Jump Rope (Double Unders) | Run