"Hotel California"
Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Floor Sweeps
- Spiderman Crawl w/ Elbow Drop
- Inch Worm
- Lunge w/ Twist
- Lateral Shuffle
2 x 20:
- Band Pull Aparts
- Pass Thru w/ PVC
- DB Front Raise (Light)
Performance
Met-Con (15 Min Ladder):
Work Up To A Heavy 5 On Bench Press
Then...
- 2 Bench Press @ Heavy 5 Weight
- 2, 4, 6, 8, 10, 12, etc... Air Squats
* Bench Always stays at 2 Reps *
* Add 2 Air Squats every time *
* Go until 15 min is up *
Strength (3 x 10):
- Strict Pull Ups
- Single Arm DB Bent Over Row (10/10)
* Scale Pull Ups to Feet Elevated Ring Pull Ups *
Fitness
Met-Con (3 Rounds):
30 sec on/30 sec off:
- Wall Balls (20/14)
- Ball Slams (30/20)
- Step Up w/ Curl
- Med Ball Sit Up (20/14)
- Burpees
- Row
* 3 Min 1st Round *
* 2 Min 2nd Round *
* 1 Min 3rd Round *
* Max Reps Every Round *
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Banded Shoulder Distractions
- Capsule Stretch
- Eagle Arms
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Floor Sweeps
- Spiderman Crawl w/ Elbow Drop
- Inch Worm
- Lunge w/ Twist
- Lateral Shuffle
2 x 20:
- Band Pull Aparts
- Pass Thru w/ PVC
- DB Front Raise (Light)
Met-Con (3 Rounds):
30 sec on/30 sec off:
- Wall Balls (20/14)
- Ball Slams (30/20)
- Step Up w/ Curl
- Med Ball Sit Up (20/14)
- Burpees
- Row
* 3 Min 1st Round *
* 2 Min 2nd Round *
* 1 Min 3rd Round *
* Max Reps Every Round *
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Banded Shoulder Distractions
- Capsule Stretch
- Eagle Arms
- Cobra
- Childs Pose
- Foam Roll