Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Floor Sweeps
- Spiderman Crawls w/ Elbow Drops
3 Min Cardio (Your Choice):
- Row/Run/Bike/Jump Rope/Speed Skaters
5-1 (NFT):
- Glute Bridge
- Flutter Kicks
3 Rounds (NFT):
- Banded Good Mornings
- Banded Lateral Walk (10/10)
* Use same band for both moves *
* Keep the band in the same spot *
Performance
Strength (5 x 3 @ 75%):
- Deadlift
* Use last weeks 1RM for a % *
Met-Con (4 RFT):
- 200m Run
- 20 KB Swings (53/35)
- Rest 30 sec
- 50 Double Unders
- 20 Goblet Squats (53/35)
- Rest 30 sec
Fitness
Strength (10-10-10-10-10):
- KB Deadlift
* Use 2 KBs if needed *
Met-Con (4 RFT):
- 200m Run
- 20 KB Swings (35/25)
- Rest 30 sec
- 100 Jump Rope
- 20 Goblet Squats (35/25)
- Rest 30 sec
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Fragon
- Cross Leg IT Band
- Couch Stretch
- Pigeon Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Floor Sweeps
- Spiderman Crawls w/ Elbow Drops
3 Min Cardio (Your Choice):
- Row/Run/Bike/Jump Rope/Speed Skaters
Met-Con (4 RFT):
- 200m Run
- 20 KB Swings (35/25)
- Rest 30 sec
- 100 Jump Rope
- 20 Goblet Squats (35/25)
- Rest 30 sec
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Fragon
- Cross Leg IT Band
- Couch Stretch
- Pigeon Pose
- Foam Roll
