Monday 

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

 

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

 

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

 

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Tuesday 

DAILY-5 WARM-UP

AMRAP x 5 MINUTES 

40 Mountain Climbers 

30 Bicycle Crunches 

20 Lateral Jumps Over DB 

10 Up-Downs

 

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- 

 

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

 

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Wednesday 

DAILY-5 WARM-UP

EMOM x 5 MINUTES

8 Goblet Lunges + 8 Single DB Strict Press

 

BODYWEIGHT PUMP

E2MOM x 8 MINUTES 

:30 Side Plank L 

:30 Side Plank R 

:30 Max 1/2 Squat* 

:30 Max Squat Hold

*From bottom of squat, stand up halfway then back down.

 

FULL-BODY SWEAT WORKOUT

AMRAP x 20 MINUTES 

30 Step-Ups

30 Sit-Thrus

30 Burpees

1:00 Squat Hold 

1:00 Tabletop Hold 

1:00 Jumping Jacks

 

FINISHER

3 SETS MAX REPS 

1:00 Single DB Curls 

1:00 Single DB Press

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Thursday 

DAILY-5 WARM-UP

5 SETS (:20 ON / :10 OFF)* 

MOVT 1 – Jumping Jacks 

MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set 

 

PUSH X PULL STRENGTH

4 SETS FOR MAX REPS 

1:00 – DB Hammer Curls 

1:00 – DB Skull Crushers 

1:00 – DB Suitcase Reverse Lunge

 

PUSH X PULL WORKOUT

EMOM x 16 MINUTES

MIN 1 – :45 Max DB Power Clean 

MIN 2 – :45 Max Air Squats 

MIN 3 – :45 Max Diamond Push-Ups

MIN 4 – :45 Max Single DB Lunges*

*Hold DB Across Chest

 

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Friday 

DAILY-5 WARM-UP

AMRAP x 5 MINUTES 

100m Run

10 SA Russian DB Swing (R) 

10 SA Russian DB Swing (L) 

5/5 Single DB Deadlift

 

FULL-BODY STRENGTH

6 SETS

:30 DBL DB Snatch (:01 Pause Overhead)

:30 DB Push Press (:01 Pause Overhead)

-Rest 1:00 b/t Sets- 

 

FULL-BODY SPRINT WORKOUT

5 SETS (:45 ON / :15 OFF) 

Max Double Unders*

-Rest 1:00-

5 SETS (:45 ON / :15 OFF) 

Max DB Alt. Hang Snatch

-Rest 1:00-

5 SETS (:45 ON / :15 OFF) 

Max Up-Down + Tuck Jump

 

FINISHER

3 SETS FOR QUALITY 

20 Heel Taps Over DB 

20 Alt. V-Ups

20 Hollow Rocks

 

– – – – – – – – – – – – – – – – – – – – – –

 

Saturday 

DAILY-5 WARM-UP

AMRAP x 5 MINUTES 

10 Air Squats

7 DB Upright Rows 

5 Push-ups

 

SATURDAY SQUATS

EVERY 3:00 FOR 15 MINUTES 

10 DB Front Squats

10 DB Front Rack Reverse Lunges

10 DB Front Squats

 

FULL-BODY WORKOUT

AMRAP x 3 MINUTES 

Max DB Thrusters

-1:00 Rest-

EMOM x 8 MINUTES 

MIN 1 – :50 Squat Rotations* 

MIN 2 – :50 Plank Rotations**

-1:00 Rest-

AMRAP x 3 MINUTES 

Max DB Thrusters

*From the tall kneeling position, step one leg at a time into bottom of your squat then rotate back down to kneeling position. Repeat cycle.

**From push-up plank, rotate down to elbow plank. Repeat cycle.

 

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Sunday 

DAILY-5 WARM-UP

EMOM x 5 MINUTES

7 Burpees into Max Single Unders

 

BODYWEIGHT PUMP

AMRAP x 5 MINUTES 

7 Burpees

7 V-Ups or Tuck-Ups 

7 Hollow Rocks

 

SUNDAY SWEAT

EMOM x 24 MINUTES 

MIN 1 – :50 Max DB Waist to Overhead

MIN 2 – :50 Max DB Up-Down 

MIN 3 – :50 “Strict” Sit-Ups* 

MIN 4 – :50 “Strict” Burpee**

*Strict Sit-Up involves very minimal arm throw. 

*Today’s Strict Burpee is 4 steps…Step back to plank / Push-Up / Step up to stand / Jump.