Daily Programming
Warm Up (EMOM For 6 Min):
- High Knees (D & B) + 4 Burpees
- Butt Kicks (D & B) + 4 Burpees
2 Rounds (15 Reps Each):
- Press w/ PVC
- Pass Thru w/ PVC
- Arm Circles
Performance
Strength (EMOM For 10 Min):
- Min 1 & 2: 4 Strict Press
- Min 3 & 4: 3 Strict Press + 1 Push Press
- Min 5 & 6: 2 Strict Press + 2 Push Press
- Min 7 & 8: 1 Strict Press + 3 Push Press
- Min 9 & 10: 4 Push Press
* Work up to your weight before you start *
* Same weight for all reps *
Met-Con (4 Rounds):
- Assault Bike OR Row (60 sec)
- DB Power Clean (60/30) (30 sec)
- Jump Rope (60 sec)
- DB Snatch (60/30) (30 sec)
* 1 min rest between rounds *
* Score = Cals + Cleans + Snatch *
Fitness
Strength (EMOM For 10 Min):
- Min 1 & 2: 8 DB Strict Press
- Min 3 & 4: 6 DB Strict Press + 2 DB Push Press
- Min 5 & 6: 4 DB Strict Press + 4 DB Push Press
- Min 7 & 8: 2 DB Strict Press + 6 DB Push Press
- Min 9 & 10: 8 DB Push Press
* Same DBs for all reps *
Met-Con (4 Rounds):
- Assault Bike OR Row (60 sec)
- DB Power Clean (60/30) (30 sec)
- Jump Rope (60 sec)
- DB Snatch (60/30) (30 sec)
* 1 min rest between rounds *
* Score = Cals + Cleans + Snatch *
Extra Credit (2 Rounds):
- 20 Banded Triceps Pull Down
- 20 DB Curl
- 10 GHD Sit Up
Mobility (NFT):
- Smash Shoulders w/Ball
- Twisted Cross
- Capsule Stretch
- Puppy Dog
- Banded Shoulder Distractions
- Ankles/Calves/Shins
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (EMOM For 6 Min):
- High Knees (D & B) + 4 Burpees
- Butt Kicks (D & B) + 4 Burpees
2 Rounds (15 Reps Each):
- Press w/ PVC
- Pass Thru w/ PVC
- Arm Circles
Met-Con (4 Rounds):
- Assault Bike OR Row (60 sec)
- DB Power Clean (60/30) (30 sec)
- Jump Rope (60 sec)
- DB Snatch (60/30) (30 sec)
* 1 min rest between rounds *
* Score = Cals + Cleans + Snatch *
Mobility (NFT):
- Smash Shoulders w/Ball
- Twisted Cross
- Capsule Stretch
- Puppy Dog
- Banded Shoulder Distractions
- Ankles/Calves/Shins
- Cobra
- Childs Pose
- Foam Roll
