Monday 

DAILY-5 

WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES 

25′ Slow Bear Crawl 

25 Mountain Climbers 

25′ Slow Bear Crawl 

25 High Knees 

 

FULL-BODY STRENGTH

E2MOM x 14 MINUTES

:45 Cardio Choice + 10 DB Hang Clean to Press

 

FULL-BODY WORKOUT

ON A 3:00 RUNNING CLOCK… 

Max DB Devils Press 

-1:00 Rest-

EMOM x 12 MINUTES 

MIN 1 – Max Double Unders 

MIN 2 – 20 Up-Downs 

MIN 3 – 20 Alt. V-ups 

-1:00 Rest-

ON A 3:00 RUNNING CLOCK… 

Max DB Devils Press 

 

FINISHER 

3 SETS

:30 Plank

:30 Side Plank (R) 

:30 Side Plank (L) 

:30 Plank

-1:00 Rest b/t Sets-

 

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

 

Tuesday 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 2 MINUTES 

:30 Single Unders 

:30 Up-Downs

into…

EMOM x 2 MINUTES 

:30 Single Unders 

:30 Burpees

 

PUSH X PULL STRENGTH

6 SETS ON A 15:00 CLOCK… 

10 Slow DB Floor Press 

1:00 Max Plank Shoulder Taps

-Rest as Needed b/t Sets- 

 

PUSH X PULL WORKOUT

AMRAP x 12 MINUTES 

20 Lunges

10 Hand Release Push-ups 

8 DB Hang Squat Cleans

Into…

EMOM x 4 MINUTES 

15 DB Bent Over Rows

 

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

 

Wednesday 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats* 

*Hold DB Across Chest

 

BODYWEIGHT PUMP 

3 SETS FOR MAX REPS 

1:00 – Hollow Rocks 

1:00 – Air Squats 

1:00 – Glute Bridge-Ups 

-1:00 Rest b/t Sets- 

 

FULL-BODY SWEAT WORKOUT

AMRAP x 8 MINUTES 

1:00 Wall Sit 

2:00 Cardio Choice 

20 Burpees

40 Flutter Kicks 

-Rest 1:00-

AMRAP x 8 MINUTES 

1:00 Wall Sit 

2:00 Cardio Choice 

20 Burpees

40 Flutter Kicks 

-Rest 1:00-

AMRAP x 8 MINUTES

1:00 Wall Sit

2:00 Cardio Choice

20 Burpees

40 Flutter Kicks

*Pickup where you left off in each AMRAP.

 

FINISHER 

5 SETS (:20 ON / :10 OFF)* 

MOV1 – Single DB Curls** 

MOV2 – Crossbody Mountain Climbers

*Both movements are 1 Set. 

**Hold DB by both heads and curl from waist.

 

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

 

Thursday 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES 

3/3 SA DB Deadlift 

3/3 SA DB Upright Row 

3 Up-Downs

3 Burpees

 

PUSH X PULL STRENGTH

EMOM x 12 MINUTES* 

MIN 1 – :50 Single DB Upright Row

MIN 2 – :50 Single DB Press 

MIN 3 – :50 Single DB Overhead Hold

*For all three movements, hold single DB by both heads. Perform slow and controlled every rep.

 

PUSH X PULL WORKOUT

5 SETS FOR MAX REPS 

1:15 – Max Single DB Thruster* 

1:15 – Max Single DB Alt. Snatch

*Hold Single DB Across Chest 

-1:00 Rest b/t Sets- 

 

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

 

Friday 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

 

FULL-BODY STRENGTH

3 SETS ON A 10:00 CLOCK… 

6 DB Deadlifts

8 DB Hang Power Cleans 

10 DB Up-Downs

-Rest as Needed b/t Sets- 

 

FULL-BODY SPRINT WORKOUT

EMOM x 5 MINUTES 

:45 Max Up-Downs

-2:00 Rest-

EMOM x 5 MINUTES

:45 Max DB Hang Power Clean

-2:00 Rest-

EMOM x 5 MINUTES 

:45 Max DB Renegade Row*

*No push-up

 

FINISHER

AMRAP x 5 MINUTES 

2,4,6,and so on… 

Glute Bridges

Alt. V-ups

 

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

 

Saturday 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

3 SETS

:30 Lunge w/ Twist :30 Kang Squats

SATURDAY SQUATS

4 SETS ON A 12:00 CLOCK… 

1:00 Wall Sit

10 Goblet Lunge Squats*

*1 Rep = Forward Lunge R + Forward Lunge L + Squat.

-Rest as Needed b/t Sets- 

 

FULL-BODY WORKOUT

8 SETS, :20 ON / :10 OFF Bottom to Bottom Air Squats*

-2:00 Rest-

AMRAP x 6 MINUTES 

8 DB Filly Lunges* 

16 Alt. Jumping Lunges

*Hold 1 DB Overhead and other in Front Rack, switch arm positions after 4 lunges.

-Rest 2:00-

8 SETS, :20 ON / :10 OFF 

Bottom to Bottom Air Squats*

 

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

 

Sunday

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES 

8 Bent Over Rows 8 Sit-ups

8 DB Floor Press

 

BODYWEIGHT PUMP

EMOM x 5 MINUTES* 

5 Burpees

5 Perfect Push-Ups

 

SUNDAY SWEAT

EVERY 6:00 x 5 SETS 

1:00 Cardio Choice 50 Double Unders 

40 Mountain Climbers* 

30 Russian Twist* 

20 Sit-Ups

*For both Mt. Climbers and Russian Twists, L Side + R Side= 1 Rep