Wednesday May 13

Wednesday May 13

DAILY-5 WARM-UP EMOM x 5 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press (No Measure)

BODYWEIGHT PUMP E2MOM x 8 MINUTES
:30 Side Plank L
:30 Side Plank R
:30 Max 1/2 Squat* From bottom of squat, stand up halfway then back down.
:30 Max Squat Hold * (No Measure)

FULL-BODY SWEAT WORKOUT AMRAP x 20 MINUTES
30 Step-Ups
30 Sit ups
30 Burpees
1:00 Squat Hold
1:00 Tabletop Hold
1:00 Jumping Jacks (Score is Rounds + Reps)

FINISHER + NCMOBILITY 3 SETS MAX REPS 1:00 Single DB Curls 1:00 Single DB Press -Rest as Needed b/t Sets

Tuesday May 12

Tuesday May 12

DAILY-5 WARM-UP
AMRAP x 5 MINUTES
40 Mountain Climbers
30 Bicycle Crunches
20 Lateral Jumps Over DB
10 Up-Downs
(No Measure)

PUSH x PULL STRENGTH 6 SETS ON A 15:00 CLOCK…
5 DB Strict Press
10 DB Push Press
15 DB Romanian Deadlift
-Rest as Needed b/t Sets- (Score is Load)

PUSH X PULL WORKOUT 4 SETS
AMRAP x 4 MINUTES
50 Double Unders
25 DB Deadlifts
50 Double Unders
25 DB Push Press
-:30 Rest b/t Sets-
*Pick-up Where You Left Off in Each AMRAP
(Score is Rounds + Reps)

Monday May 11

Monday May 11

DAILY-5 WARM-UP
EMOM x 2 MINUTES
:30 High Knees
:30 Butt Kickers
into…
EMOM x 3 MINUTES
20 Jumping Jacks + 20 DB Toe Taps
(No Measure)

FULL-BODY STRENGTH
EMOM x 12 MINUTES
MIN 1 – :45 Max Front Squat + Lunge*
MIN 2 – :45 Max DB Floor Press** *1 Rep = FS + Lunge L + Lunge R **Hold Top of Glute Bridge-Up While Pressing
(Score is Reps)

FULL-BODY WORKOUT
3 SETS AMRAP x 5 MINUTES
6 Up-Downs
8 Shoulder Taps (Each Side)
10 Lungesters*
-Rest :30 b/t Sets-
*1 Rep = Single Side Reverse Lunge into Overhead Press
(Score is Rounds + Reps)

FINISHER + NCMOBILITY ON A 5:00 RUNNING CLOCK… Accumulate Max Time in Elbow Plank then… Check out today’s NCMOBILITY from The Ready State

Saturday May 9

DAILY-5 WARM-UP
EMOM x 5 MINUTES
12 Air Squats + Max Plank Hold
(No Measure)

SATURDAY SQUATS ON A 15:00 RUNNING CLOCK
60 Tempo DB Front Squats *
*Every 10 reps complete 20 Walking Lunges. Rest as needed to accomplish the work.
(Score is Weight)

FULL-BODY WORKOUT
5 ROUNDS FOR MAX REPS
1:00 – DB Goblet Squats
1:00 – Single DB Burpee*
1:00 – Squat Hold, Hollow Hold or Plank Hold
*Alternate Arms Each Rep (Score is Reps)

Friday May 8

DAILY-5 WARM-UP
AMRAP x 5 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
6 Single DB Deadlift
2 DB Up-Downs

FULL-BODY STRENGTH
EVERY 2:00 x 6 SETS
5/5 Single DB Upright Rows
6/6 Single DB Shoulder Press
7/7 Single Leg Glute Bridge-Up*
*7 Reps with L Leg Extended then 7 Reps with R Leg Extended
(Score is Weight)

FULL-BODY SPRINT WORKOUT AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs
-1:00 Rest-
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs
-1:00 Rest-
AMRAP x 5 MINUTES
6 DBL DB Russian Swing
8 DB Push Press
10 Up-Downs
(Score is Rounds + Reps)

FINISHER + NCMOBILITY AMRAP x 1 MINUTE Max Alt. V-ups into… AMRAP x 3 MINUTES 20 Hollow Rocks 40 Russian Twists into… AMRAP x 1 MINUTE Max Alt. V-ups

Thursday May 7

Thursday May 7

Whiteboard Brief

DAILY-5 WARM-UP
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest 1:00-
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges
(No Measure)

PUSH X PULL STRENGTH
EMOM x 6 MINUTES
5 Burpees + 10 DB Goblet Squats
-1:00 Rest-
EMOM x 6 MINUTES
5 Burpees + 10 DB Push Press
(Score Is Weight)

PUSH X PULL WORKOUT AMRAP x 14 MINUTES
200m Run/100 singles/50 DU
12 DB Devil’s Press
16 DB Suitcase Reverse Lunges
(Score is Rounds + Reps)

NCMOBILITY Check out today’s NCMOBILITY from The Ready State!

Wednesday May 6

Wednesday May 6

DAILY-5 WARM-UP
AMRAP x 5 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups
(No Measure)

BODYWEIGHT PUMP
4 SETS
1:00 – “Crossbody” Mountain Climbers
1:00 – Push-Up Plank Hold
-1:00 Rest b/t Sets-
(No Measure)

FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – Max Step-Ups*
MIN 2 – Max Weighted Sit-ups
MIN 3 – Max Single or Double Unders
*Athlete Choice to Perform With or Without Weight
(Score is Reps)

FINISHER + NCMOBILITY NOT FOR TIME*
40 Floor Press 40 Bicep Curls 40 Leg Lifts 40 Hammer Curls *Break up in any order or in any combination in sets/reps.

Tuesday May 5

Tuesday May 5

 

DAILY-5 WARM-UP
EMOM x 4 MINUTES
10 Up-Downs + Max Good Mornings
into…
AMRAP x 1 MINUTE Air Squats
(No Measure)

PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
10/10 DB Suitcase Split Squats
10/10 DB Bent Over Rows
(Score is Weight)

PUSH X PULL WORKOUT
AMRAP x 8 MINUTES
1-2-3 and so on… DBL DB Thrusters
2-4-6 and so on… Lateral Up-Down Over DB
-2:00 Rest-
AMRAP x 8 MINUTES
2-4-6 and so on… Single DB Thruster
1-2-3 and so on… Lateral Burpee Over DB
(Score is Rounds + Reps)

NCMOBILITY Check out today’s NCMOBILITY from The Ready State!

Monday May 4

Monday May 4

DAILY-5 WARM-UP 5 SETS
(:20 ON / :10 OFF)*
MOVT 1 – Single DB Strict Press
MOVT 2 – Mountain Climbers
*Both movements = 1 Set
(No Measure)

FULL-BODY STRENGTH
AMRAP x 2 MINUTES
Max Push-ups
-1:00 Rest-
EMOM x 10 MINUTES
MIN 1 – :40 Max DB Hammer Curls
MIN 2 – :40 Max DB Strict Press
-1:00 Rest-
AMRAP x 2 MINUTES
Max Push-ups
(Score is Reps)

FULL-BODY WORKOUT
4 SETS
1:00 – DBL DB Snatch
1:00 – :30 DB Floor Press into :30 DB Hollow Flutters
1:00 – Max Distance Run, Bike, or Row
-Rest 1:00 b/t Sets-
(No Measure)

FINISHER + NCMOBILITY EMOM x 4 MINUTES MIN 1 – :40 DB Side Bend (R) MIN 2 – :40 DB Side Bend (L) into… AMRAP x 1 MINUTE Max Russian Twists then… Check out today’s NCMOBILITY from The Ready State! (No Measure)

Saturday May 2

DAILY-5 WARM-UP
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners *Both movements = 1 Set
(No Measure)

SATURDAY SQUATS
4 SETS
1:00 DB Front Squats
:30 Air Squats
:30 Squat Hold
-1:30 Rest-
(Score is Weight)

FULL-BODY WORKOUT
AMRAP x 2 MINUTES
Max DB Suitcase Lunges
-:30 Rest
EMOM x 10 MINUTES
MIN 1 – Max Double Unders
MIN 2 – Max DB Hang Snatch
-:30 Rest
AMRAP x 2 MINUTES
Max DB Suitcase Lunges (
Score is Weight)

FULL-BODY FINISHER AMRAP x 5 MINUTES 10 DB Hammer Curls 10 Deficit Push-ups 20 Sit-ups