Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Buut Kicks
- Kick Outs
- High Kicks
- Floor Sweeps
- Lunge w/ Twist
- Spiderman Crawl w/ Elbow Drop
2 Rounds (NFT):
- Banded Lateral Walk (10/10)
- Monster Walk (10/10)
- Hip Swings (10/10)
Performance
Strength (NFT):
- Work up to Barbell weight
Met-Con (8 RFT):
- 5 Hang Power Clean + Push Press
- 7 Front Squat
- 9 Box Jumps (24"/20")
* Do 1 Hang Clean & 1 Push Press 5x *
* Use the same weight for all BB moves *
Fitness
Met-Con (2 Rounds):
- 400m Row
- 30 Wall Balls (20/14)
- 20 Sit Ups
- 10 Push Ups
- 400m Run/40 Cal Bike
- 30 KB Swings (53/35)
- 20 Tuck Ups
- 10 Burpees
- 100 Jump Rope
- 90 Ankle Biter
- 80 Mountain Climbers
Mobility (NFT):
- Smash Hips & Shoulders w/ Ball
- Banded Hip & Shoulder Distractions
- Couch Stretch
- Banded Lat Stretch
- Pigeon Pose
- Forward Fold
- Triangle
- Downward Dog
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Buut Kicks
- Kick Outs
- High Kicks
- Floor Sweeps
- Lunge w/ Twist
- Spiderman Crawl w/ Elbow Drop
Met-Con (2 Rounds):
- 400m Row
- 30 Wall Balls (20/14)
- 20 Sit Ups
- 10 Push Ups
- 400m Run/40 Cal Bike
- 30 KB Swings (53/35)
- 20 Tuck Ups
- 10 Burpees
- 100 Jump Rope
- 90 Ankle Biter
- 80 Mountain Climbers
Mobility (NFT):
- Smash Hips & Shoulders w/ Ball
- Banded Hip & Shoulder Distractions
- Couch Stretch
- Banded Lat Stretch
- Pigeon Pose
- Forward Fold
- Triangle
- Downward Dog
- Cobra
- Childs Pose
- Foam Roll