NCGO 3.8.21 3.14.21 MONDAY TUESDAY DAILY-5 WARM-UP DAILY-5 WARM-UP into... into... AMRAP x 3 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups EMOM x 4 MINUTES* MIN 1 - :45 Single DB Press MIN 2 - :45 Single DB Front Squats (No Measure) (No Measure) FULL-BODY STRENGTH PUSH x PULL STRENGTH 2:00 Cardio Choice 5 SETS ON A 13:00 CLOCK... 8 Single Arm DB Sumo DL High Pull (L) 8 Single Arm DB Push Press (L) 8 Single Arm DB Sumo DL High Pull (R) 8 Single Arm DB Push Press (R) -Rest as Needed b/t Sets(Score is Weight) 1:00 Cardio Choice DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK... 1:00 Cardio Choice 20 Sit-Ups 40 Mountain Climbers 80 Single Unders Cardio Choice Until End... THURSDAY DAILY-5 WARM-UP 2:00 Cardio Choice -Rest :30EMOM x 1 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches (No Measure) *Hold DB Across Chest AMRAP x 15 MINUTES* 10 Slow Diamond Push-Ups 10 Slow DB Chest Flys 10 DB Pronated Bent Over Rows *Focus on quality of rounds/reps over quantity. BODYWEIGHT PUMP ON A 5:00 RUNNING CLOCK... 20 Squat Rotations 20 Quad Heel Taps 20 Hollow Rocks 20 Figure-8s* 20 Glute Bridge-Ups Spend Remaining Time in Any Static Hold *Both feet together perform trace outline of figure-8 (Score is Weight) PUSH x PULL WORKOUT ON A 13:00 RUNNING CLOCK... 3:00 Cardio Choice AMRAP x 8 MINUTES 36 Double Unders 12 Single DB Front Rack Lunges* 12 DB Slides Immediately into... -Rest 2:00- AMRAP x 10 MINUTES 10 Up Down + Side Shuffle* 10 Alt. Single DB Muscle Clean + Overhead AMRAP x 6 MINUTES 36 Double Unders 12 Single DB Front Rack Lunges* 12 DB Slides FULL-BODY WORKOUT WEDNESDAY 1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back *Hold DB across chest. (Score is Rounds + Reps) NCMOBILITY (No Measure) FULL-BODY SWEAT WORKOUT EMOM x 21 MINUTES MIN 1 - :50 Jump Squats MIN 2 - :50 Plank Rotations MIN 3 - :50 Max Effort Cardio Choice (No Measure) FINISHER + NCMOBILITY -Rest :30EMOM x 1 MINUTES :30 Single DB Swings :30 High Knees (No Measure) PUSH x PULL STRENGTH 4 SETS FOR MAX REPS 1:00 - DB Curl into Around the World* 1:00 - Single DB Tempo Strict Press (2121) 1:00 - Single DB Renegade Rows** (No Measure) FULL-BODY STRENGTH EMOM x 8 MINUTES MIN 1 - :50 DB Suitcase Step-Ups MIN 2 - :50 DB Close Grip Floor Press (Score is Weight) FULL-BODY SPRINT WORKOUT 5 SETS AMRAP x 3 MINUTES 1 DB Up-Down 2 DB Suitcase Lunge 1 DB Up-Down 2 DB Suitcase Lunge (Score is Rounds + Reps) FINISHER + NCMOBILITY ON A 5:00 RUNNING CLOCK... 3:00 Max Weighted Deadbugs (Score is Weight) Immediately into... PUSH x PULL WORKOUT 2:00 of Max Russian Twists SATURDAY DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK... 1:00 Cardio Choice 25' Alt. Knees to Chest 25' Alt. Leg Swings 25' Alt. Lunges 25' Broad Jumps Cardio Choice Until End... ON A 5:00 RUNNING CLOCK... 3:00 Max Double DB Front Rack Hold AMRAP x 6 MINUTES 4 DB Push Press 2 DB Split Jerk 4 DB Ground to Overhead Immediately into... Immediately into... then... Check out today's NCMOBILITY from The Ready State! SATURDAY SQUATS 5 SETS ON A 12:00 CLOCK... 8 Double DB "Squatty" Deadlifts* 8 Double DB Slow Front Squats *Set-Up in the bottom of squat position with back flat and hands on DB. Execute deadlift with DB b/t feet by standing the DB up to the waist. (Score is Weight) FULL-BODY WORKOUT EMOM x 8 MINUTES MIN 1 - 8 DB Squat Cleans + Max Double Unders MIN 2 - Max Squat Hold (Unweighted) AMRAP x 8 MINUTES 20 Mountain Climbers* 20 Air Squats 20 Sit-Ups *1 Rep = L + R Immediately into... Immediately into... Check out today's NCMOBILITY from The Ready State! 2:00 of Max Reps of Sit-Ups (No Measure) AMRAP x 6 MINUTES 4 DB Push Press 2 DB Split Jerk 4 DB Ground to Overhead then... (Score is Rounds + Reps) Check out today's NCMOBILITY from The Ready State! NCMOBILITY DAILY-5 WARM-UP 2:00 Cardio Choice into... AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups 2 Alt Spiderman (No Measure) BODYWEIGHT PUMP AMRAP x 5 MINUTES 5 Squat Thrusts 5 Sit-Thru (L) 5 Squat Thrusts 5 Sit-Thru (R) (Score is Rounds + Reps) SUNDAY SWEAT 2 SETS* ON A 6:00 RUNNING CLOCK... 3:00 Moderate Pace Cardio Choice 2:00 Moderate-High Pace Cardio Choice 1:00 Sprint Pace Cardio Choice Immediately into... AMRAP x 6 MINUTES 2-4-6-8...and so on Alt. DB Hang Snatch Tuck-Jumps -Rest 2:00 b/t Sets*Each Set is 12:00 total working time (No Measure) (Score is Rounds + Reps) (No Measure) then... SUNDAY (No Measure) into... 2:00 Cardio Choice ON A 5:00 RUNNING CLOCK... 3:00 Max Plank AMRAP x 5 MINUTES 1:00 Cardio Choice 10 Glute Bridge-Ups 10 Alt. Lunges w/ a Twist -Rest :30 b/t Sets- 2:00 of Max Reps of Hammer Curls FINISHER + NCMOBILITY DAILY-5 WARM-UP -Rest 1:00 b/t Sets*1 Rep = 1 Curl + Around the World L + Around the World R **1 Rep = Row + Deficit Push-Up then move DB to opposite side (Score is Rounds + Reps) Check out today's NCMOBILITY from The Ready State! FRIDAY Check out today's NCMOBILITY from The Ready State! (No Measure) NCGO ON-DEMAND VIDEO NCGO ON-DEMAND VIDEO NCGO ON-DEMAND VIDEO NCGO ON-DEMAND VIDEO NCGO ON-DEMAND VIDEO NCGO ON-DEMAND VIDEO NCGO ON-DEMAND VIDEO https://vimeo.com/436723797/092a175dd9 https://vimeo.com/436869220/231cc6b45a https://vimeo.com/436871419/e9906dc211 https://vimeo.com/436873564/d16a61aa21 https://vimeo.com/436875509/0211deea38 https://vimeo.com/436877527/3d20d1a365 https://vimeo.com/436880043/7281470aa1 © 2021 NCFIT, INC.