Workout of the Day
EMOM x 10 MINUTES*
MIN 1 – 15 DB Pullovers
MIN 2 – 15 DB Bench Press
*Keep weight moderate.
(Score is Weight)
Movements:
—
4 ROUNDS FOR TIME
20 Back Rack Forward Lunges (95/65)
20 Up-Downs Over Bar
20 DB Weighted Sit-ups (35/20)
-Time Cap 15:00-
(Score is Time)
Movements:
—
At Home
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*
*Hold DB Across Chest
(No Measure)
Movements:
—
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*
– Rest 1:00 –
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches
*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg
(Score is Rounds + Reps)
Movements:
—
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups
– Rest 1:00 –
AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups
(Score is Reps)
Movements:
—
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!
Movements:
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Outdoor Boot Camp
Reminder: Meet by the tennis stadium (as we have the past couple of weeks)!
Warmup:
:30 each of:
jumping jacks
Single leg hops L/R
lunge to knee hug L/R
squat shuffle
side lunges
lunge + running arms L/R
lizard to runners stretch L/R
plank to down dog
Core Stability:
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*
– Rest 1:00 –
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches
AMRAP 15 Hot Potato Run
While one athlete runs 200M*, everyone else performs max:
up downs
plank hold
jumping lunges
Alt. side plank
air squats
*everyone will rotate turns running, one at a time. Each time a runner returns, everyone switches movements and continues through the list.*
Movements:
Air Squat | Hollow Rock | Run | Walking Lunge
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