Let’s try out an NCFIT NCGO home workout!

More information, including videos, are available for Milo members on Triib, and our members FB group, Miloans

DAILY-5 WARM-UP
1:00 Cardio Choice into…

EMOM x 4 MINUTES*
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats *Hold DB Across Chest (No Measure)

PUSH x PULL STRENGTH
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.
(Score is Weight)

PUSH x PULL WORKOUT

AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

-Rest 2:00-

AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides *Hold DB across chest.
(Score is Rounds + Reps)

Question of The Day

Would you rather be able to remember everything you see or everything you hear?

Warm Up
5 min run 
or
5 min row 
or
AMRAP 5 min
12 Jumping Jacks
9 air squats
6 forward backward lunges
3 push ups

Then:
Alternate until both partners have done each one 3 times
Partner #1
hold front plank
Partner #2
3 fast push up to down dog
10 Zombie kicks
20 arm circles forward and backwards

3 min self stretch

Question of The Day
Would you rather talk like Yoda or breathe like Darth Vader?

CORE

3 Rounds
30 sec max Partner Russian twists
10 Partner Up and Downs

WOD

10 Rounds (alternate partners, 5 rounds of each per partner)

Partner #1
6 side lunges (can be weighted, holding anything heavy: soup can, gallon of milk, cat, dog, small child)
6 sit ups ( can be weighted as well)
6 Thrusters (3 holding weight in right hand, 3 holding weight in left hand)
Partner #2
AS MANY BURPEES AS POSSIBLE

Score for WOD is total number of Burpees completed combined.

Alternate to Partner WOD

5 Rounds
6 side lunges (can be weighted, holding anything heavy: soup can, gallon of milk, cat, dog, small child)
6 sit ups ( can be weighted as well)
6 Thrusters (3 holding weight in right hand, 3 holding weight in left hand)
1 min MAX BURPEES!!!

Warm Up
2 x
20 Jumping Jacks
10 mountain climbers
10 lunges

Then:
8 Spiderman  (4 each side)
30 sec Hollow hold
8 Zombie walk back (4 each side)
30 sec Superman

3x
10 Wall Squats
2 Plank Wheels


Question of The Day

Would you rather have four feet or four hands?

WOD

AMRAP 15 min

500 meter row or 3 min run or 15 Burpees
20 KB Swings or 20 DB Snatches (alternating 10 each side)
10 Plank up and downs (start in front plank, lower to elbows and then back up)
20 skater lunges with floor taps (see video)

https://www.youtube.com/watch?v=YxTwfzvdRCc

Warm Up

“Roxanne” Jumping Jacks & squats
play “Roxanne” by The Police
Every time that Sting says “Roxanne” do 1 jumping  Jack, in between Jumping jacks hold the active bottom of your squat.

2 x
Pancake stretch 10 sec center, 10 sec R and 10 sec L
5 x PU to DD fast
10 Scorpions

Question of The Day
Would you rather wear a snowsuit in the desert or be naked in Antarctica?


WOD

AMRAP 5 min

20 KB swings or DB Snatches
10 weighted sit ups

– 1 min rest –

AMRAP 5 min

20 DU’s or 40 singles or 20 Jumping Jacks
10 Mission impossibles

-1 min rest –

AMRAP 5 min

20  Burpees
10  V-ups

-1 min rest – 

AMRAP 5 min

20  weighted lunges or goblet squats
10  Flutter kicks

Warm Up

3 Rounds

10 Jumping Jacks
2 Push Ups
2 Hot Lizards
10 Zombie kicks
10 Stork Walks

Then:
20 sec Pigeon Stretch each side
20 sec Pancake stretch

CORE

50 sec Enterprise
50  Plank Leg Lifts
50 weighted Sit ups
50 Shoulder Taps
50 Russian Twist
50 Mission Impossibles
50 sec R plank
50 sec L plank
50 V-ups
50 Scuba Steves

Question of The Day
Would you rather Go sledding on a cold day or swimming on a hot day?


WOD

2 Rounds.. try to match or beat your score from the first round

1 min max
air squats or goblet squats

– 1 min rest –

1 min max
push ups

– 1 min rest –

1 min max
Forward  / Backward lunges ( 1 forward lunge, one reverse lunge, alternate sides)

– 1 min rest –

1 min max
Burpees

– 1 min rest –