3 ROUNDS (6:00 MINUTE CAP)
5 Push Up to Pike
10 Alt. Groiners
5 Barbell RDL
10 Alt. Elbow Punches
5 Front Squats
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups
(No Measure)
4 SETS ON A 12:00 CLOCK
10 Suitcase Lunge + Lunge to Curl*
10 Kang Squats
*1 Rep = 1 Lunge (R) + 1 Lunge (L) + Hammer Curl.
(Score is Weight)
AMRAP x 16 MINUTES
6 Walking Lunges
4 V-ups
2 DB Thrusters
*Every round, the Walking Lunges go up by 6 reps, the V-Ups go up by 4 reps, and the DB Thrusters go up by 2 reps.
R1 = 6-4-2 / R2 = 12-8-4 / R3 = 18-12-6…and so on…
(Score is Rounds + Reps)
Check out today’s NCMOBILITY from The Ready State!
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift
(No Measure)
3 SETS FOR MAX REPS
1:00 – DB Sumo Deadlift
1:00 – Tuck-Ups
1:00 – Wall Sit
-No Additional Rest b/t Sets-
(Score is Reps)
E2MOM x 10 MINUTES
10 Tuck Jumps
20 DB Hang Power Cleans
50 Double Unders
-Rest 2:00-
E2MOM x 10 MINUTES
10 Tuck Jumps
20 Alt. DB Snatch
50 Double Unders
(Score is Each Set for Time)
5 SETS (:40 ON/ :20 OFF)
“Long” Plank*
Then…
Check out today’s NCMOBILITY from The Ready State!
*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.
(No Measure)
AMRAP x 5 MINUTES
5 Cal Bike
5 Push Up to Pike
8 Slow Scap Pull Ups
8 Slow DB Deadlifts
EMOM x 10 MINUTES
Min 1 – :50 Bike @ Moderate Pace
Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings
(No Measure)
4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)|(35/20)
25 Pull-Ups
(Score is Time)
FOR RECOVERY
5:00 EZ Pace Bike*
*Nasal Breathing Only
(No Measure)
2 ROUNDS
1:00 Row (EZ Pace)
10 Walking Lunges
5/5 KB Strict Press
Into…
2 ROUNDS
:45 Row (Mod Pace)
10 KB Deadlift
5/5 KB Strict Press
Into…
2 ROUNDS
:30 Row (Hard Pace)
10 KBS
:15 / :15 Front Rack Hold
AMRAP x 25 MINUTES
500m Row
20 KB Goblet Reverse Lunges (70/53)|(53/35)
20 Russian KB Swing
:30 KB Front Rack Hold (L)
:30 KB Front Rack Hold (R)
(Score is Rounds + Reps)
2:00 Cardio Choice
into…
3 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – DB Alt. Snatch
*Both movements = 1 Set
(No Measure)
6 SETS ON A 15:00 CLOCK
12 DB Suitcase Shrugs
12 DB Strict Press
12 Single DB Front Raise
(Score is Weight)
3 SETS FOR MAX REPS
1:30 – DB Floor Press
1:30 – DB Renegade Row
1:30 – Hollow Rocks
-1:30 Rest b/t Sets-
(Score is Reps)
Check out today’s NCMOBILITY from The Ready State!
EMOM x 6 MINUTES
MIN 1 – :25 High Knees / :25 Butt Kickers
MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar
MIN 3 – :25 Inch Worms / :25 Good Mornings
MIN 4 – 10 Elbow Punches + 10 Strict Press
MIN 5 – :25 High Skips / :25 Jumping Jacks
MIN 6 – 10 Kipping Swings + Active Hang on Bar
ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex
2 Power Clean
+
2 Hang Power Clean
(Score is Weight)
FOR TIME
800m Run
Immediately Into…
5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)|(95/65)
6 Hang Power Clean
(Score is Time)
TABATA
8 SETS (:20 on/:10 off)
Tuck Ups
(No Measure)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press
(No Measure)
AMRAP x 5 MINUTES
10 Alt. Bicycle Crunches
10 Glute Bridge-Ups
10 Leg Lifts
(Score is Rounds + Reps)
EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press
-Rest 2:00-
AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Crossbody Mountain Climbers*
24 Plank Shoulder Taps
*1 Rep = L + R
(No Measure)
AMRAP x 5 MINUTES
7 DB Around the World (L)
7 DB Around the World (R)
14 Standing Skull Crushers
then…
Check out today’s NCMOBILITY from The Ready State!
AMRAP x 3 MINUTES
20 DB Toe Taps
10 Scap Push-Ups
10 Up-Downs
Into…
AMRAP x 3 MINUTES
20 Single Unders
10 Scap Pull-Ups
10 Push-Ups
EMOM x 12 MINUTES
MIN 1 – :50 Double or Triple Under Practice or Reps
MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps
(No Measure)
EVERY 3:00 FOR 5 SETS
15 Burpees
30 Air Squats
50 Double Unders
(Score is Total Time)
FOR RECOVERY
Accumulate 5:00 in the bottom of an Inactive Squat
(No Measure)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs
(No Measure)
4 SETS ON A 12:00 CLOCK…
12 DB Chest Flys (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)
(Score is Weight)
AMRAP x 12 MINUTES
24 DB Alt. Hang Snatch
24 Alt. Jumping Lunges
24 Sit-Ups
(Score is Rounds + Reps)
Check out today’s NCMOBILITY from The Ready State!