Daily Programming
Warm Up (3 Rounds):
20 sec Each Move:
- Step Up
- Lat Over
- Bench Dip
- Paleo Chair
- Plank
- Spiderman
Performance
Strength (3-2-1-2-3):
- Front Squat
* Try to add 5# to last weeks weights *
* All sets at the same weight *
Met-Con (5 RFT):
- 200m Run/Row
- 10 DB Hex Press
- 10 DB Front Squat
- 10 Ring Row
- 10 V-Ups
* 20 min time cap *
* Use the same DBs for all moves *
Fitness
Strength (12-12-12-12-12):
- DB Front Squat
* Same weight throughout *
Met-Con (5 RFT):
- 200m Run/Row
- 10 DB Hex Press
- 10 DB Front Squat
- 10 Ring Row
- 10 V-Ups
* 20 min time cap *
* Use the same DBs for all moves *
Mobility (NFT):
- Smash Hips & Shoulders w/ Ball
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Twisted Cross
- Capsule Stretch
- Banded Lat Stretch
- Banded Shoulder & Hip Distractions
- Foam Roll
Express
Warm Up (3 Rounds):
20 sec Each Move:
- Step Up
- Lat Over
- Bench Dip
- Paleo Chair
- Plank
- Spiderman
Met-Con (5 RFT):
- 200m Run/Row
- 10 DB Hex Press
- 10 DB Front Squat
- 10 Ring Row
- 10 V-Ups
* 20 min time cap *
* Use the same DBs for all moves *
Mobility (NFT):
- Smash Hips & Shoulders w/ Ball
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Twisted Cross
- Capsule Stretch
- Banded Lat Stretch
- Banded Shoulder & Hip Distractions
- Foam Roll