Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Side 2 Side Squat
- Floor Sweeps
- Spiderman Crawl w/ Elbow Drop
- Lateral Shuffle
3 Min Cardio (Your Choice):
- Row/Row/Jumping Jacks/Bike/Speed Skaters
Performance
Strength (5 x 3):
- Power Clean
* Work up to a heavy set of 3 *
* Do all sets at that weight *
Met-Con (8 Rounds):
- 1 Prowler Push (Down)
- 2 Deadlift
- 3 Power Clean
- 4 Front Squat
* Use the same weight for all moves *
* Add weight each set if possible *
* Rest 60-90 sec between rounds *
Fitness
Strength (5 x 5):
- Deadlift High Pull
* Work up to heavy set of 5 *
* Do all sets at that weight *
Met-Con (Every 5 Min For 20 Min):
- 200m Run
- 20 Air Squats
- Calorie Row (20/15)
- 20 Step Ups (10/10)
Cash Out (5 Rounds):
- 10 KB Russian Twist (10/10)
- 10 Med Ball Throws
- 10 Glute Bridges
Mobility (NFT):
- Front Fold
- Triangle
- Butterfly
- Frog Pose
- Fragon
- Banded Shoulders
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Side 2 Side Squat
- Floor Sweeps
- Spiderman Crawl w/ Elbow Drop
- Lateral Shuffle
Met-Con (Every 5 Min For 20 Min):
- 200m Run
- 20 Air Squats
- Calorie Row (20/15)
- 20 Step Ups (10/10)
Mobility (NFT):
- Front Fold
- Triangle
- Butterfly
- Frog Pose
- Fragon
- Banded Shoulders
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Foam Roll
