Here’s your weekly blog for the NCGO track, ready to post:
This week’s at home programming blends strength, cardio, and mobility into a full-body rhythm that builds across each day. Whether you’re lifting, lunging, or just getting your steps in, there’s a version of this week for every body—and every schedule.
How to use it:
Choose the full gym version or sub in the bodyweight option.
Use the warm-up for 3–5 minutes before the main block.
Keep movement quality high, and rest as needed.
Don’t chase fatigue—chase consistency.
| Day | Warm-Up (3–5 min) | Main Workout | No-DB / Home Sub |
|---|---|---|---|
| Mon | :20 DB Press + :20 MCs x 4 | EMOM 15: DB Thrusters, Up-Downs, Hollow Hold → AMRAP 10 + 5 | Air Squats + Shoulder Taps, High Knees, Plank Hold |
| Tue | 2:00 Cardio + 10 Up-Downs | E2:30 x 6: Push-Ups, Rows, DB Slides → 5x Max Alt. Clean to Press + V-Ups | Incline Push-Ups, Backpack Rows, Sliders on towels |
| Wed | 30 SUs, 20 Taps, 10 Tucks | AMRAP 7: Glute Bridge, Tuck Jumps, Squats → EMOM 12: Step-Ups, HR Push-ups, Cardio → AMRAP 10 | Glute March, Air Jacks, Low Plank Reaches |
| Thu | 2-min EMOM JJs + Samson | 3 Rounds: DB Press, Plank Taps, Renegade Rows → 5x (:40/:20) Circuit | Pike Push-Ups, Plank Taps, Backpack Rows |
| Fri | 3-min AMRAP: Rows, Jumps | 4 Rounds: Staggered DL, Rows, Press → AMRAP 5 + EMOM 5 + AMRAP 5 | Glute Bridge Walkouts, Backpack Rows, Wall Presses |
| Sat | 12 Squats + Max Plank x 4 | EMOM 12: Fast Squats + DB Front Squats → 4x 2-min Lunge/Squat + 1x 2-min Thruster/Cardio | Wall Sit, Goblet Hold Squat (Book), Step-Ups |
| Sun | 3-min AMRAP Sit-Ups & Push-Ups | 3x 3-min AMRAPs: Push-Ups, Supermans, Mountain Climbers → 8-7-6 min AMRAPs | Wall Push-Ups, Bridges, Step-Back Lunges |
Quick Scaling Tips
- Reduce EMOM intervals to :30 if you’re short on time or just starting out.
- Replace jumps with step versions if you’re working around joint issues.
- Use a backpack or gallon jug for weighted moves at home.
- Take rest between AMRAPs seriously—it’s part of the program!
If you ever find yourself wanting help, coaching or an awesome community to workout with. We’re here!
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