"What Doesn't Kill You Only Makes You Stronger"
Daily Programming
Warm Up (Complete):
EMOM For 6 Min:
- 200m Jog
- Jump Rope
- Paleo Chair
* 2nd time through, sub Superman for Paleo Chair *
2 x 10 (NFT):
- Hip Swings (10/10)
- Lateral Banded Walk (10/10)
Performance
Strength (4-4-4-4-4):
- 2 Pause Squat + 2 Back Squat
* 3 sec pause at bottom of squat *
* 4 squats total each round *
* Work up in weight each set *
Met-Con (Death By Cals & Snatch):
- Min 1: 1 Calorie Bike/Row
- Min 2: 2 DB Snatch (60/30)(1/1)
- Min 3: 3 Calorie Bike/Row
- Min 4: 4 DB Snatch (60/30)(2/2)
* Continue that rep scheme until you cannot complete reps in minute *
* Post score and Calorie type to board *
* If you can't stay on the minute go for at least 10 min *
Fitness
Strength (8-8-8-8-8):
- 4 DB Pause Squat + 4 DB Front Squat
* 3 sec pause at bottom of squat *
* 8 total squats each round *
Met-Con (Death By Cals & Snatch):
- Min 1: 1 Calorie Bike/Row
- Min 2: 2 DB Snatch (30/15)(1/1)
- Min 3: 3 Calorie Bike/Row
- Min 4: 4 DB Snatch (30/15)(2/2)
* Continue that rep scheme until you cannot complete reps in minute *
* Post score and Calorie type to board *
* If you can't stay on the minute go for at least 10 min *
Cash Out (2 Rounds):
- 10 Med Ball 2 Toes
- 10 KB Oblique Dips (10/10)
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
EMOM For 6 Min:
- 200m Jog
- Jump Rope
- Paleo Chair
* 2nd time through, sub Superman for Paleo Chair *
Met-Con (Death By Cals & Snatch):
- Min 1: 1 Calorie Bike/Row
- Min 2: 2 DB Snatch (30/15)(1/1)
- Min 3: 3 Calorie Bike/Row
- Min 4: 4 DB Snatch (30/15)(2/2)
* Continue that rep scheme until you cannot complete reps in minute *
* Post score and Calorie type to board *
* If you can't stay on the minute go for at least 10 min *
Cash Out (2 Rounds):
- 10 Med Ball 2 Toes
- 10 KB Oblique Dips (10/10)
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll