Daily Programming
Warm Up (EMOM For 7 Min):
- Meter Row (200/150)
- Calorie Bike Ride (15/10)
- Step Ups
- Jump Rope
- Banded Good Mornings
- Walking Lunge
- Spiderman Complex
Performance
Strength (3-2-1-2-3):
- Front Squat
* Work up to heavy set of 3 *
* Use the same weight for all reps *
Met-Con (30-20-10):
- Calorie Bike/Row
- KB Deadlift High Pull (53/35)
- Med Ball Sit Up (20/14)
- 50 Jump Rope
* Score = Time *
Fitness
Strength (4 x 8):
- Double KB Front Squat
* Hold both KBs in the front rack *
Met-Con (30-20-10):
- Calorie Bike/Row
- KB Deadlift High Pull (35/25)
- Med Ball Sit Up (14/10)
- 50 Jump Rope
* Score = Time *
Cash Out (2 Rounds):
Tabata (20 sec on/10 sec off):
- Min 1: Hollow Rocks
- Min 2: Hollow Body Hold
- Min 3: V-Ups/Tuck Ups
- Min 4: Hollow Body Flutter Kicks
* There are 2 rounds in each min *
Mobility (NFT):
- Couch Stretch
- Smash Hips & Shoulders w/ Ball
- Banded Shoulder & Hip Distractions
- Internal Shoulder Rotation
- TRwisted Cross
- Pigeon Pose
- Frog Pose
- Downward Dog
- Saddle Pose
- Eagle Arms
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (EMOM For 7 Min):
- Meter Row (200/150)
- Calorie Bike Ride (15/10)
- Step Ups
- Jump Rope
- Banded Good Mornings
- Walking Lunge
- Spiderman Complex
Met-Con (30-20-10):
- Calorie Bike/Row
- KB Deadlift High Pull (35/25)
- Med Ball Sit Up (14/10)
- 50 Jump Rope
* Score = Time *
Cash Out (2 Rounds):
Tabata (20 sec on/10 sec off):
- Min 1: Hollow Rocks
- Min 2: Hollow Body Hold
- Min 3: V-Ups/Tuck Ups
- Min 4: Hollow Body Flutter Kicks
* There are 2 rounds in each min *
Mobility (NFT):
- Couch Stretch
- Smash Hips & Shoulders w/ Ball
- Banded Shoulder & Hip Distractions
- Internal Shoulder Rotation
- TRwisted Cross
- Pigeon Pose
- Frog Pose
- Downward Dog
- Saddle Pose
- Eagle Arms
- Cobra
- Childs Pose
- Foam Roll