Workout of the Day

I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

Movements:

Row | Run

II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

(Score is Rounds + Reps)

Movements:

Air Squat | Muscle-Up | Pull-up (Kipping) | Push Up

At Home

Full Length Video: https://vimeo.com/458045995/5b9afcdf7c

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups

(No Measure)

Movements:

Walking Lunge

EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups

(Score is Total Reps)

Movements:

Deadlift | Push Up

AMRAP x 8 MINUTES
10 DB Quad Crawl
10 Alt DB Snatches
1:00 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES
10 DB Quad Crawl
20 Russian Twists
1:00 Cardio Choice

(Score is Rounds + Reps)

Movements:

Jump Rope (Double Unders) | Snatch

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!

Video: https://vimeo.com/458835844/3b11218645

Movements:

Row

Outdoor Boot Camp

Another run WOD this week! Bring your run gear and a watch with a timer if you’ve got it. No worries if you don’t.

Warm-up:
Jog as group to the semi-circle drive to the amphitheater entrance
Dynamic stretching & stability drills

Fun-peats:
5 x out-and-back around the semi-circular driveway (which is closed to cars btw).
-Rest 1:30 min. between each repeat-

Each repeat is .4 miles total. Focus on taking the first half out nice and steady, at about 60-70% effort. At the turnaround, you will be at the base of a (very short, not so steep) hill. Charge up the hill at 90%+ effort and continue striding over the top, then coast back to the finish. The goal here is to get a good feel for your varied speed efforts, and to try and maintain some consistency throughout the 5 repeats.

Movements:

Run

3 x 2 minutes:
40 Russian twists into max plank hold for the remainder of the 2 mins.
-1 minute rest between rounds-