Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Spiderman Crawl w/ Elbow Drop
- Lateral Shuffle
3 Min Cardio (Your Choice):
- Assault Bike/Rope Slam/Jumping Jacks/Speed Skater
3 x 10 w/ PVC (NFT):
- Pass Thrus
- Press
- Muscle Snatch
Skill (5-10 Min):
- Work on Hang Snatch & find your weight
Performance
Met Con (21-15-9):
- Calorie Row
- Hang Snatch (75/55)
- TTB
Cash Out (EMOM For 10 Min):
- Double KB Overhead Carry (50ft)
- Hollow Rock + Flutter Kicks + Sit Ups
* 15 sec for all ab moves *
Fitness
Met-Con (21-15-9):
- Calorie Row
- DB Snatch
- K2E/Tuck Ups
* L + R = 1 rep on Snatch *
Cash Out (EMOM For 10 Min):
- Farmers Carry AHAP (45 sec)
- Hollow Rock + Flutter Kicks + Sit Ups
* 15 sec each ab move *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Lizard Pose
- Dragon Pose
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Spiderman Crawl w/ Elbow Drop
- Lateral Shuffle
3 Min Cardio (Your Choice):
- Assault Bike/Rope Slam/Jumping Jacks/Speed Skater
Met-Con (21-15-9):
- Calorie Row
- DB Snatch
- K2E/Tuck Ups
* L + R = 1 rep on Snatch *
Cash Out (EMOM For 10 Min):
- Farmers Carry AHAP (45 sec)
- Hollow Rock + Flutter Kicks + Sit Ups
* 15 sec each ab move *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Lizard Pose
- Dragon Pose
- Cobra
- Childs Pose
- Foam Roll