"Holding Out For A Hero"
Daily Programming
Warm Up (Complete):
45 sec on/15 sec off:
- Row
- Assault Bike
- Jump Rope
- Paleo Chair
- Air Squat
2 Rounds (NFT):
- Banded Lateral Walk (10/10)
- Hip Swings (10/10)
- 10 PVC Pass Thru
- 10 PVC Press
Performance
Strength (EMOM For 8 Min):
- 3 Heavy Barbell Thruster
* Use the explosion out of the bottom to help accelerate bar overhead *
Directly Into...
EMOM For 8 Min:
- 2 Heavy Squat Clean
* Form over weight *
Met-Con (6 Min AMRAP):
- 7 Dynamic Push Up
- 7 Sit Up w/ Plate (45/25)
- 7 Plate Ground 2 Overhead (45/25)
Fitness
Strength (EMOM For 8 Min):
- 7 DB Thrusters
* Good squats & good presses *
Met-Con (Complete):
6 Min AMRAP:
- 7 Push Ups
- 7 Sit Up w/ Plate (25/15)
- 7 Plate Ground 2 Overhead (25/15)
Rest 1 Min
6 Min AMRAP:
- 7 Ring Row
- 10 Step Ups (16")(5/5)
- 15 Plank Shoulder Taps
Mobility (NFT):
- Smash Hips & Shoulders w/ Ball
- Banded Hip & Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Twisted Cross
- Capsule Stretch
- Lizard Pose
- Frog Pose
- Butterfly
- Saddle
- Foam Roll
Express
Warm Up (Complete):
45 sec on/15 sec off:
- Row
- Assault Bike
- Jump Rope
- Paleo Chair
- Air Squat
Met-Con (Complete):
6 Min AMRAP:
- 7 Push Ups
- 7 Sit Up w/ Plate (25/15)
- 7 Plate Ground 2 Overhead (25/15)
Rest 1 Min
6 Min AMRAP:
- 7 Ring Row
- 10 Step Ups (16")(5/5)
- 15 Plank Shoulder Taps
Mobility (NFT):
- Smash Hips & Shoulders w/ Ball
- Banded Hip & Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Twisted Cross
- Capsule Stretch
- Lizard Pose
- Frog Pose
- Butterfly
- Saddle
- Foam Roll