Sample Programming
Monday
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)
Tuesday
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!
Wednesday
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)
Thursday
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!
Friday
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)
Saturday
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)
Sunday
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)
Monday
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)
Tuesday
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)
Wednesday
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)
Thursday
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)
Friday
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)
Saturday
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)
Sunday
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)
Monday
FOCUS
Improving Trunk Function
EQUIPMENT
–
Tuesday
FOCUS
Blue Angel
EQUIPMENT
Peanut, Lacrosse Ball
Wednesday
FOCUS
Prone Gut Smash
EQUIPMENT
Roller
Thursday
FOCUS
QL Smash
EQUIPMENT
Roller/ball/peanut or your own leg
Friday
FOCUS
Basic Low Back Mobilization
EQUIPMENT
2 balls or kettlebell
Saturday
Sunday