Daily Programming
Warm Up (EMOM For 6 Min):
- 200m Run
- Farmers Carry (Light)
- Glute Bridge
* Glute Bridge can be single or both legs *
Performance
Strength (5 Rounds):
- 2 Power Clean + 1 Split Jerk
* Add weight every other set *
* Score is heaviest weight lifted *
Met-Con (Every 3 Min For 21 Min):
- 20 Box Jumps (24"/20")
- 15 Pull Ups
- 10 Renegade Row w/ Push Up
Fitness
Strength (5 Rounds):
- 5 KB High Pull
* Go as heavy as possible *
Met-Con (Every 3 Min For 21 Min):
- 20 Step Ups (20"/16")
- 15 Ring Row
- 10 Renegade Row w/ Push Up
Mobility (NFT):
- Childs Pose
- Cobra
- Downward Dog
- Saddle
- Butterfly
- Seated Front Fold
- Twisted Cross
- Pigeon Pose
- Lizard Pose
- Couch Stretch
- Foam Roll
Express
Warm Up (EMOM For 6 Min):
- 200m Run
- Farmers Carry (Light)
- Glute Bridge
* Glute Bridge can be single or both legs *
Met-Con (Every 3 Min For 21 Min):
- 20 Step Ups (20"/16")
- 15 Ring Row
- 10 Renegade Row w/ Push Up
Mobility (NFT):
- Childs Pose
- Cobra
- Downward Dog
- Saddle
- Butterfly
- Seated Front Fold
- Twisted Cross
- Pigeon Pose
- Lizard Pose
- Couch Stretch
- Foam Roll