Daily Programming
Warm Up (Complete):
- 5 Min Assault Bike/Row
- Banded Lateral Walk (20/20)
- Banded Forward/Reverse Walk (20/20)
- 20 PVC Pass Thrus
- 20 Band Pull Aparts
Performance
Skill/Strength (5 Rounds):
- 1 High Hang Clean
- 1 Hang Clean (Above Knee)
- 1 Hang Clean (Below Knee)
Met-Con (EMOM For 10 Min):
- 10 Burpee Pull Ups
- 5 Power Clean (135/105)
* If you can't pull up, jump & touch the bar *
Fitness
Strength (5 x 5):
- Sumo Deadlift High Pull
* Use a BB *
* AHAP *
Met-Con (Complete):
21-15-9:
- KB Swing
- DB Front Squat
- Calorie Bike/Row
* Rest 1 min *
21-15-9:
- Rope Slams
- Walking Lunges
- Russian Twist
Accessory Work (3 x 10):
- DB Lateral Raise
- Barbell Curl
- DB Skull Crusher + DB Bench Press
Mobility (NFT):
- Saddle
- Eagle Arms
- Archer Arms
- Lateral Hip Opener
- Pigeon Pose
- Frog Pose
- Couch Stretch
- Twisted Cross
- Capsule Stretch
- Banded Shoulder Distractions
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
- 5 Min Assault Bike/Row
- Banded Lateral Walk (20/20)
- Banded Forward/Reverse Walk (20/20)
- 20 PVC Pass Thrus
- 20 Band Pull Aparts
Met-Con (Complete):
21-15-9:
- KB Swing
- DB Front Squat
- Calorie Bike/Row
* Rest 1 min *
21-15-9:
- Rope Slams
- Walking Lunges
- Russian Twist
Mobility (NFT):
- Saddle
- Eagle Arms
- Archer Arms
- Lateral Hip Opener
- Pigeon Pose
- Frog Pose
- Couch Stretch
- Twisted Cross
- Capsule Stretch
- Banded Shoulder Distractions
- Cobra
- Childs Pose
- Foam Roll