6am ZOOM
DAILY-5 WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats (No Measure)
FULL-BODY STRENGTH
EMOM x 5 MINUTES
12 Alt. DB Snatch + Max Double Unders
-2:00 Rest-
EMOM x 5 MINUTES
12 Alt. DB Power Clean + Max Double Unders
(Score is Load)
FULL-BODY SPRINT WORKOUT
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Alt. DB Hang Snatch
TABATA 2 – Push-ups
TABATA 3 – Sit-Ups
TABATA 4 – DB Ground to Overhead* *Hold DB by both heads, parallel to body
-1:00 Rest b/t Tabatas-
NCMETCON
WARM-UP
1 ROUND 50 Single Unders
50 Mountain Climbers
12 Reverse Lunges
12 Good Mornings
Into… 1 ROUND
50 Single Unders
50 Mountain Climbers
12 Front Rack Reverse Lunges
12 Barbell Good Mornings
Into… 1 ROUND
50 Single Unders
50 Mountain Climbers
15 Tempo Deadlifts (1111)
STRENGTH ON A 12:00 RUNNING CLOCK…
3×5 Tempo Deadlift (2121)* *Keep loading light to moderate. (Score is Load)
WORKOUT 3-5 SETS* 12min Cap
12 “Library” Deadlifts
50 Double Unders
-Rest :30 b/t Sets-
**Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar. (Score is Time)