DAILY-5 WARM-UP
EMOM x 5 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers
EVERY 2:30 FOR 5 SETS
10 DBL DB Snatch
10 DB Renegade Rows
DAILY-5 WARM-UP
4 SETS
:30 DB Strict Press
:30 Goblet Squats
into...
AMRAP x 1 MINUTE
Max Alt. V-ups
EMOM x 5 MINUTES
12 DB Floor Press
-1:00 Rest
EMOM x 5 MINUTES
12 DB Romanian Deadlift
AMRAP x 5 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups
3 SETS FOR MAX REPS
1:00 - Pike Hold or HS Hold
1:00 - ""Crossbody"" Mountain Climbers
1:00 - Jumping Lunges
-1:00 Rest b/t Sets-
Warmup: 5 Min
EMOM x 2 MINUTES
30 Mountain Climbers into Max
Plank Hold
into...
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows
Warmup: 5 Min AMRAP
10 Jumping Jacks
10 DB Deadlifts
10 DB Curl and Press
10 Up-Downs
Strength 12 Min EMOM
1) 6 DB Snatch Right + 6 DB Push Press Right
2) 6 DB Snatch Left + 6 DB Push Press Left
Warmup 5 Min AMRAP
30 Jumping Jacks
5 Burpees
30 Mountain Climbers
5 Burpees
AMRAP 5 Min
5 Situps
10 Lemon Squeezers
15 "Air" Chest Flys (no wieght)
Warmup 5 Min
Run 400M
into AMRAP in remaining time
10 Jumping Jacks
10 Lunges
10 Air Squats
Every 2:30 for 6 Sets
Run 200M
15 Front Squats
Warmup 5 Min
Run 200M
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
3 Sets
1 Min Tricep Ext.
1 MIn Bent Over Rows
1 Min Calf Raises
1 MIn Rest between sets
Warmup 5 Min
:20 on / :10 off
Up Down Deadlifts
5 Sets E3MOM
10 Tempo Strict Press
10 Tempo Deadlifts
Tempo 2111
2 Min Plank
2 Min Deadlifts
2 Min Push Press
2 MIn Deadlifts
2 Min Plank
Warmup 5 Min
Run 100M
10 Air Squats
10 Alt Reverse Lunges
EMOM 5 Min
10 Mountain Climbers + 5-10 Pushups + Plank remaining time
8 Min EMOM
1) Max Burpees
2) Max Air Squats
rest 2 min