Daily Programming
Warm Up (3 Rounds):
- 200m Run
- Handstand Hold (30 sec)
- 10 Goblet Squats
* Scale handstand to Plank *
Performance
Strength (EMOM For 8 Min):
- Tempo Push Ups
* 5-8 reps every min *
* 3 sec down , 3 sec hold, 3 sec up , 3 sec hold *
Met-Con (20 Min Time Cap):
- 60 Calorie Row
- 50 TTB
- 40 Wall Balls (20/14)
- 30 KB Swings (53/35)
- 20 Muscle Ups
* If you get all reps done, work your way back up *
* Only do muscle ups once *
Fitness
Strength (EMOM For 8 Min):
Met-Con (20 Min Time Cap):
- 50 Calorie Row
- 40 Hanging Knee Raises
- 30 Wall Balls (14/10)
- 20 KB Swings (35/25)
- 10 Atomic Burpees (20/10)
* If you get all reps done, work your way back up *
* Only do Atomic Burpees once *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Cobra
- Childs Pose
- Pigeon Pose
- Lizard Pose
- Couch Stretch
- Foam Roll
Express
Warm Up (3 Rounds):
- 200m Run
- Handstand Hold (30 sec)
- 10 Goblet Squats
* Scale handstand to Plank *
Met-Con (20 Min Time Cap):
- 50 Calorie Row
- 40 Hanging Knee Raises
- 30 Wall Balls (14/10)
- 20 KB Swings (35/25)
- 10 Atomic Burpees (20/10)
* If you get all reps done, work your way back up *
* Only do Atomic Burpees once *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Cobra
- Childs Pose
- Pigeon Pose
- Lizard Pose
- Couch Stretch
- Foam Roll