Workout of the Day

Deadlift for load:
#1: 10 reps

Movements:

Deadlift

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

At Home

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

(No Measure)

Movements:

Air Squat | Walking Lunge

AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers

(Score is Rounds + Reps)

Movements:

Deadlift | Push Up

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:

Air Squat | Burpee

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:

Row

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:

Air Squat | Run | V-Up