Daily Programming
Warm Up (EMOM For 6 Min):
- Meter Row (200/150)
- Calorie Bike (15/10)
- Step Ups
- Jump Rope
- Banded Good Morning
- Single Leg Glute Bridge (30 sec/30 sec)
Performance
Strength (1-1-1-1-1):
- Deadlift
* Work up to a heavy single *
Met-Con (EMOM For 12 Min):
- 15 KB Swings (53/35) + 5 Burpees
- 15 V-Ups + 5 Tuck Ups
Fitness
Strength (8-8-8-8-8):
- KB Deadlift
* USe 2 KBs if needed *
Met-Con (EMOM For 12 Min):
- 15 KB Swings (53/35) + 5 Burpees
- 15 V-Ups + 5 Tuck Ups
Extra Credit (3 Rounds):
- 12 DB Reverse Fly
- 12 Barbell Curl
- 12 Skull Crushers
Mobility (NFT):
- Front Fold
- Triangle
- Seated Front Fold
- Seated Straddle
- Frog Pose
- Pigeon Pose
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (EMOM For 6 Min):
- Meter Row (200/150)
- Calorie Bike (15/10)
- Step Ups
- Jump Rope
- Banded Good Morning
- Single Leg Glute Bridge (30 sec/30 sec)
Met-Con (EMOM For 12 Min):
- 15 KB Swings (53/35) + 5 Burpees
- 15 V-Ups + 5 Tuck Ups
Extra Credit (3 Rounds):
- 12 DB Reverse Fly
- 12 Barbell Curl
- 12 Skull Crushers
Mobility (NFT):
- Front Fold
- Triangle
- Seated Front Fold
- Seated Straddle
- Frog Pose
- Pigeon Pose
- Cobra
- Childs Pose
- Foam Roll