DAILY-5 WARM-UP

1:00 Cardio Choice

into...

AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs

into...

AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees

(No Measure)

FULL-BODY STRENGTH

4 SETS ON A 12:00 CLOCK... 10/10 Bulgarian Split Squat* 10-15 Bench/Box Dips

*Option to hold DBs

(Score is Weight)

FULL-BODY WORKOUT

AMRAP x 8 MINUTES 10 DB Hollow Flutter Kicks 20 Walking Lunges 30 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES 30 DB Hollow Flutter Kicks 20 Walking Lunges 10 Double Unders

(Score is Rounds + Reps)

FINISHER + NCMOBILITY

EMOM x 5 MINUTES 30 Russian Twists + Max Tuck Hold

then...

Check out today's NCMOBILITY from The Ready State!

(No Measure)

DAILY-5 WARM-UP

2:00 Cardio Choice

into...

EMOM x 3 MINUTES 5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for "Max" Rep Movement

(No Measure)

PUSH x PULL STRENGTH

E2MOM x 12 MINUTES 12/12 Single DB Suitcase Deadlift 20 Single DB Floor Press*

*Hold DB Across Chest

(Score is Weight)

PUSH x PULL WORKOUT

EMOM x 6 MINUTES MIN 1 - :50 DB Slides MIN 2 - :50 Single DB Burpee + Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES MIN 1 - :50 DB Russian Twists MIN 2 - :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES MIN 1 - :50 Quad Heel Taps MIN 2 - :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

(Score is Total Reps for Min 2 Movements)

NCMOBILITY

Check out today's NCMOBILITY from The Ready State!

DAILY-5 WARM-UP

1:00 Cardio Choice

into...

AMRAP x 4 MINUTES 10 Alt. Groiners 10 Air Squats 10 Alt. Reverse Lunges

(No Measure)

BODYWEIGHT PUMP

AMRAP x 5 MINUTES 10 Diamond Push-Ups 20 Deadbugs 30 Mountain Climbers

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT

7 SETS FOR MAX REPS 1:00 - Cardio Choice 1:00 - Burpees 1:00 - Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Reps)

FINISHER + NCMOBILITY

5 SETS (:20 ON / :10 OFF) MVMT 1 - DB Hammer Curls MVMT 2 - DB Seesaw Upright Rows

then...

Check out today's NCMOBILITY from The Ready State!

(No Measure)

DAILY-5 WARM-UP

1:00 Cardio Choice

into...

4 SETS (:20 ON / :10 OFF)* MOVT 1 - DB Deadlift MOVT 2 - Burpees

*Both movements = 1 Set

(No Measure)

PUSH x PULL STRENGTH

3 SETS ON A 15:00 CLOCK... 20 DB Death Marches* 10 Lunge + Lunge + Bent Over Row**

*See Follow Along for Demo **1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row

(Score is Weight)

PUSH x PULL WORKOUT

EVERY 3:00 FOR 5 SETS 28 Jumping Lunges 14 Alt DB Hang Power Snatch

(Score is Each Set for Time)

NCMOBILITY

Check out today's NCMOBILITY from The Ready State!

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks

(No Measure)

FULL-BODY STRENGTH

DOUBLE ALT. TABATA, :20 ON / :10 OFF* MOVT 1 - DB Push Press MOVT 2 - DB Renegade Row

*Alternate movements for 8 minutes total.

(Score is Reps)

FULL-BODY SPRINT WORKOUT

5 SETS (:45 ON / :15 OFF) MOVT 1 - Crossbody Mountain Climbers MOVT 2 - Single DB Push Press* MOVT 3 - Alt DB Power Clean MOVT 4 - Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

(Score is Reps)

FINISHER + NCMOBILITY

3 SETS 15 Lying DB Tricep Extensions 15 Supermans

-Rest as Needed b/t Sets-

then...

Check out today's NCMOBILITY from The Ready State!

(No Measure)

DAILY-5 WARM-UP

2:00 Cardio Choice

into...

EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats

(No Measure)

SATURDAY SQUATS

EMOM x 12 MINUTES MIN 1 - :25 Max Glute Bridges / :25 Glute Bridge Hold MIN 2 - :50 Max Air Squats MIN 3 - :50 Max Slow DB Goblet Squats

(Score is Weight)

SATURDAY SQUATS

AMRAP x 9 MINUTES 10 DB Box Step-Ups 8 Burpee Squat Jumps 10 DB Box Step-Ups 8 Burpee Side Shuffle 10 DB Box Step-Ups 8 Burpees Over DB

-Rest 1:00-

AMRAP x 6 MINUTES 8 DB Box Step-Ups 6 Burpee Squat Jumps 8 DB Box Step-Ups 6 Burpee Side Shuffle 8 DB Box Step-Ups 6 Burpees Over DB

(Score is Rounds + Reps)

DAILY-5 WARM-UP

2:00 Cardio Choice

into...

AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 10 Alt DB Snatches

(No Measure)

BODYWEIGHT PUMP

AMRAP x 5 MINUTES 4 Strict Burpees* 8 Squat Rotations

*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump

(Score is Rounds + Reps)

SUNDAY SWEAT

EMOM x 24 MINUTES MIN 1 - Max DB Swings MIN 2 - Max Double Unders MIN 3 - Max Plank Rotations MIN 4 - Max Bicycle Crunches MIN 5 - Max Cardio Choice MIN 6 - Rest

(Score is Reps)

WARM-UP

AMRAP x 2:30 MINUTES 30 Single Unders 10 Lunges 5 Up-Downs

Into…

AMRAP x 2:30 MINUTES 20 Double Unders or :20 Double Under Attempts 10 Air Squats 5 Burpees

STRENGTH

10-10-10* Back Squat

*Start light build to moderate.

(Score is Weight)

WORKOUT

FOR TIME 2 ROUNDS 15/12 Cal Bike 60 Double Unders

Into...

4 ROUNDS 5 Back Squats (185/125)|(135/95) 10 Burpees

Into...

2 ROUNDS 15/12 Cal Bike 60 Double Unders

(Score is Time)

WARM-UP

3 SETS (:20 ON/ :10 OFF) MOVT 1 - Jumping Jacks MOVT 2 - KB Deadlifts MOVT 3 - Burpees

STRENGTH

10-10-10* Strict Press

*Start light build to moderate.

(Score is Weight)

WORKOUT

EMOM x 15 MINUTES MIN 1 - Max KB Swings (53/35)|(35/26) MIN 2 - 5-7 Barbell Strict Press (Athlete Choice)* MIN 3 - :45 EZ Run, Bike or Row

*Moderate-Heavy to Heavy

(Score is Weight)

WARM-UP

3 SETS (6:00 CAP) 5 Slow Bodyweight Good Mornings 10 Alt. Reverse Lunges (deep step back) 5 Slow “Descent” Deadlifts (Start w/ Light Weight, Add Each Round)* 10 Scap Pull-Ups

*Trace body with bar under a controlled descent each rep.

-Walking Rest & Add Weight b/t sets-

STRENGTH

10-10-10* Deadlift

*Start light build to moderate.

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES 6 Deadlifts (225/155)|(155/125)* :30 Deadlift Hold 12 Wall Ball Reverse Lunge (20/14)|(14/10) 12 Pull-ups

*Deadlifts must be unbroken.

(Score is Rounds + Reps)

WARM-UP

4 ROUNDS (5:00 CAP) 10 Kip Swings 10 Slam Balls 5/5 Alt. DB Strict Press 5/5 DB Renegade Row w/o Push-up

STRENGTH

4 SETS 7/7 SA DB Bench Press 10/10 SA DB Supported Row

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

10 SETS 5 Toes to Bar 7 Slam Balls (30/20)|(20/10) 9 DB Push Press (50/35)|(35/20)

-:30 Rest b/t Sets-

(Score is Time)

WARM-UP

AMRAP x 6 MINUTES :45 Row 10 Barbell Deadlifts 10 Air Squats into BB Front Squats 10 Hang High Pulls

STRENGTH

EVERY 1:30 x 6 SETS* 3 Power Cleans + 3 Front Squats

*Keep weight moderate.

(Score is Weight)

WORKOUT

4 ROUNDS FOR TIME 20/15 Cal Row 12 Power Cleans (135/95)|(95/65) 12 Front Squats

(Score is Time)

WARM-UP

EMOM x 6 MINUTES MIN 1 - 6 Burpees + MAX Alt. DB Sumo Deadlifts MIN 2 - 4 Alt. Step-Overs + 5/5 Single Arm DB Push Press MIN 3 - 4 Box Jump Overs + MAX Hollow Hold

STRENGTH

EMOM x 12 MINUTES MIN 1 - :45 Barbell Bicep Curls MIN 2 - :45 Barbell Skull Crushers MIN 3 - :45 Barbell Hollow Body Flutter Kicks

(No Measure)

WORKOUT

AMRAP x 8 MINUTES 16 Alt. DB Snatch (50/35)|(35/20) 10 Box Jumps Overs (24/20)

-1:00 Rest-

EMOM x 4 MINUTES :45 Max Single DB Renegade Row*

*1-Rep = L Row + Push-Up then R-Row + Push-Up

(Score is Rounds + Reps)

WARM-UP

2 ROUNDS (6:00 CAP) :30 Bike 5/5 Bulgarian (or floor) Split Squats 5/5 Elevated Curtsey Squats 5 Kip Swings 5/5 Single Arm Ring Rows*

*First round perform Single Arm Ring Rows then switch to regular Ring Rows for the second round.

STRENGTH

2 SETS 10/10 DB Goblet Bulgarian Split Squats 15/15 Elevated Goblet Curtsey Squats*

-Rest as Needed b/t Sets-

*Stand on a single plate.

(Score is Weight)

WORKOUT

FOR TIME 50/40 Cal Bike 50 Walking Lunges 50 Ring Rows 50 Knees to Elbow 25/20 Cal Bike 25 Walking Lunges 25 Ring Rows 25 Knees to Elbow

(Score is Time)

FOCUS

Improving Trunk Function

EQUIPMENT

–

FOCUS

Blue Angel

EQUIPMENT

Peanut, Lacrosse Ball

FOCUS

Prone Gut Smash

EQUIPMENT

Roller

FOCUS

QL Smash

EQUIPMENT

Roller/ball/peanut or your own leg

FOCUS

Basic Low Back Mobilization

EQUIPMENT

2 balls or kettlebell