Workout of the Day

EMOM x 10 MINUTES*
5 Power Cleans

*Sets 1-5 moderate-heavy. Sets 6-10 heavy.

(Score is Weight)

Movements:

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

AMRAP x 14 MINUTES
7 Power Cleans (155/105)|(115/75)
21 Pull-Ups
63 Double Unders

(Score is Rounds + Reps)

Movements:

Clean | Hang Power Clean | Jump Rope (Double Unders) | Power Clean | Power Clean and Push Jerk | Pull-up (Kipping)

At Home

Full Length Video: https://vimeo.com/463325503/d679531ce7

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
8 Goblet Lunges + Max Plank

(No Measure)

Movements:

Walking Lunge

EMOM x 9 MINUTES
MIN 1 – 10 Diamond Push-Ups
MIN 2 – 20 Crossbody Mountain Climbers
MIN 3 – 10 Squat Rotations

(No Measure)

Movements:

Push Up

ON A 2:00 CLOCK
Max Cardio Choice*

Into…

AMRAP x 15 MINUTES
10 Plank Rotations
20 Tuck-Ups
30 Box Step Ups
Into…

ON A 2:00 CLOCK
Max Cardio Choice

*Same Cardio Choice for both

(Score is Rounds + Reps)

“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Supermans

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Video: https://vimeo.com/463688333/4708592bec

Movements:

Deadlift

Outdoor Boot Camp

1 lap of the field ranger run
Dynamic stretching

Strength
4 Rounds, :30 each of:
Plank thrus
Down dog pushups
Alt. pistols
Hollow rock/hollow hold
-Rest 1 min. between rounds-

Movements:

Hollow Rock | Pistol Squat | Push Up | Run

4 x 1 lap of the field (~.41 mile)
-Rest 2 mins. between laps-

Aim for equal splits – a watch will be useful but I will also have one to help keep track of your times. This should be run at a medium-hard effort, with the goal being to elongate the amount of time you can mentally tolerate stepping on the gas a little. Many of us have two speeds: slow jog and Agh! Bear! Run! This workout is meant to train that middle ground.

Movements:

Run