Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Kick Outs
- Lunge w/ Twist
- Spiderman Crawl w/ Elbow Drop
- Lateral Shuffle
2 Rounds (NFT):
- 30 sec Wall Sit + 30 sec Speed Skater
- 20 Crunches + 20 Sit Ups
- 10 Push Ups + 10 Superman
Performance
Strength (10-8-6-4-2):
- Bench Press
- Pull Ups
* Work up to Body Weight OR Heavy 10 *
* Superset moves *
Met-Con (5 Rounds):
1 Min Each Station:
- Calorie Row/Bike
- DB Floor Press
- DB Hang Clean
- Front Rack KB Carry
* Score = Cals = Reps *
Fitness
Strength (10-8-6-4-2):
- Bench Press
- Lat Pull Down
* Work up to Body Weight OR Heavy 10 *
* Superset moves *
Met-Con (5 Rounds):
1 Min Each Station:
- Calorie Row/Bike
- DB Floor Press
- DB Hang Clean
- Farmers Carry
* Score = Cals = Reps *
Skill Finisher (2 Rounds):
- 20 GHD OR Weighted Sit Up
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Fragon
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Kick Outs
- Lunge w/ Twist
- Spiderman Crawl w/ Elbow Drop
- Lateral Shuffle
Met-Con (5 Rounds):
1 Min Each Station:
- Calorie Row/Bike
- DB Floor Press
- DB Hang Clean
- Farmers Carry
* Score = Cals = Reps *
Skill Finisher (2 Rounds):
- 20 GHD OR Weighted Sit Up
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Fragon
- Cobra
- Childs Pose
- Foam Roll