Workout of the Day
Deadlift for load:
#1: 10 reps
Movements:
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AMRAP x 13 MINUTES
6 Deadlifts (225/155)*
:30 Deadlift Hold
12 Wall Ball Reverse Lunge (20/14)
12 Pull-ups
*Deadlifts must be unbroken.
(Score is Rounds + Reps)
Movements:
Deadlift | Muscle-Up | Pull-up (Kipping) | Walking Lunge | Wall Ball Shot
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At Home
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
Movements:
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AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers
(Score is Rounds + Reps)
Movements:
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7 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Movements:
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5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
then…
Check out today’s NCMOBILITY from The Ready State!
Video: https://vimeo.com/456381002/1659980b65
Movements:
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Outdoor Boot Camp
Grab your running shoes today – we’ll be using the track around the big field at Carter Barron.
Warmup:
Jog 1 lap as a group
Dynamic stretching and run drills
Run WOD:
2 x arbitrary distance*
-2 min. rest between sets-
*arbitrary distance in this case = two laps around the field or about .82 of a mile.
The goal here is to hit a hard effort on the straightaways, and get an easy jog in around the backstops. It’s an arbitrary distance, so we won’t be timing you. Consider this workout as a good way to ease back into running if you’ve shelved that modality for a bit (or 5 months). If you have been running, you’ll have the opportunity to really amp up the intensity on your hard efforts and/or remove some of the recovery jogs.
4 Rounds NFT:
8 push up to down dog
16 total alternating leg V-ups
8 total high side-plank rotations
8 feet together air squats
Movements:
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