Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Spiderman Crawls w/ Elbow Drop
- Lateral Shuffle
2 Rounds (NFT):
- Banded Lateral Walk (15/15)
- Monster Walk (15/15)
- Hip Swings (10/10)
Performance
Strength (3-3-3-1-1):
- Back Squat
* Work up to last weeks heavy 3 *
* Do that weight on the 3rd set *
* Add weight for last 2 sets of 1 *
Met-Con (Every 8 Min For 40 Min):
- Calorie Row/Bike (20/15)
- 15 DB Power Clean
- 200m Run
- 15 Wall Balls (20/14)
- 50 Double Unders
- 15 Burpees
Fitness
Strength (12-12-12-12-12):
- DB Front Squat
* Use the same weight as last week *
Met-Con (3 Rounds):
- Calorie Row/Bike (20/15)
- 15 DB Power Clean
- 200m Run
- 15 Wall Balls (20/14)
- 50 Jump Rope
- 15 Burpees
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Ankles/Calves/Shins
- Banded Shoulder Distractions
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Spiderman Crawls w/ Elbow Drop
- Lateral Shuffle
Met-Con (2 Rounds):
- Calorie Row/Bike (20/15)
- 15 DB Power Clean
- 200m Run
- 15 Wall Balls (20/14)
- 50 Jump Rope
- 15 Burpees
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Ankles/Calves/Shins
- Banded Shoulder Distractions
- Foam Roll