Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Lunge w/Twist
- Inch Worm
- Bear Crawl
- Lateral Shuffle
3 Rounds (20 sec Each):
- Rope Slam
- Plank
- Glute Bridge
Foam Roll As needed
Performance
Strength (4 Rounds):
- 6 Deadlift (135/95)
- 4 Hang Power Clean
- 2 Front Rack Lunges
* Use the same weight for all moves *
* Rest as needed between sets *
Met-Con (For Time):
"Jackie"
- 1000m Row
- 50 Barbell Thrusters (45/35)
- 30 Pull Ups
Fitness
Strength (4 Rounds):
- 6 DB Deadlift
- 4 DB Hang Power Clean
- 2 DB Front Rack Lunges
* Use the same weight for all moves *
* Rest as needed between sets *
Met-Con (For Time):
"Scaled Jackie"
- 1000m Row
- 50 DB Thrusters (45/35)
- 30 Ring Row
Cash Out (3 Rounds):
"Friday Pump"
- 20 Band Pull Aparts
- 20 Banded Press
- 20 Curls
- 20 Banded Pull Down
Mobility (NFT):
- Front Fold
- Wide Leg Front Fold
- Triangle
- Frog Pose
- Pigeon Pose
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Lunge w/Twist
- Inch Worm
- Bear Crawl
- Lateral Shuffle
Met-Con (For Time):
"Scaled Jackie"
- 1000m Row
- 50 DB Thrusters (45/35)
- 30 Ring Row
Cash Out (3 Rounds):
"Friday Pump"
- 20 Band Pull Aparts
- 20 Banded Press
- 20 Curls
- 20 Banded Pull Down
Mobility (NFT):
- Front Fold
- Wide Leg Front Fold
- Triangle
- Frog Pose
- Pigeon Pose
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Ankles/Calves/Shins
- Foam Roll