"Your First Name"

Daily Programming

Warm Up (Spell Your First Name):

• A:  50 Jumping Jacks
• B:  20 Crunches
• C:  30 Air Squats
• D:  15 Push Ups
• E:  Wall Sit (1 Min)
• F:  10 Burpees
• G:  Arm Circles (30 sec)
• H:  20 Air Squats
• I:  30 Jumping Jacks
• J:  15 Crunches
• K:  10 Push Ups
• L:  Wall Sit (2 Min)
• M:  20 Burpees
• N:  40 Jumping Jacks
• O:  20 Burpees
• P:  Arm Circles (30 sec)
• Q:  30 Crunches
• R:  15 Push Ups
• S:  15 Burpees
• T:  15 Air Squats
• U:  Arm Circles (30 sec)
• V:  Wall Sit (2 Min)
• W:  20 Burpees
• X:  60 Jumping Jacks
• Y:  10 Crunches
• Z:  20 Jumping Jacks

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Performance

Strength (3 x 10):

• Chainsaw (10/10)
  * Go as heavy as possible *

Met-Con (Complete For Time):

2 Rounds:

• 20 TTB
• 15 Box Jump (24"/20")
• 10 Power Clean (185/135/95/55)
  * Work up to clean weight before you start *

Rest 3 Min Then...

2 Rounds:

• 20 Pull Ups
• 15 Box Jumps (24"/20")
• 10 Power Snatch (95/55)
  * Work up to snatch weight before you start *

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Fitness

Met-Con (4 Rounds):

• Bike OR Row (1 Min)
• Bike OR Row (5 Cals)
• 20 Walking Lunges
• 10 DB Push Press
  * Easy pace for 1st min *
  * Go as hard as possible for calories *
  * Rest 1 min between rounds *

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Mobility (NFT):

• Ankles/Calves/Shins
• Adductors/Groins
• Frog Pose
• Pigeon Pose
• Twisted Cross
• Banded Shoulder Distractions
• Internal Shoulder Rotation
• Foam Roll

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Express

Warm Up (Spell Your First Name):

• A:  50 Jumping Jacks
• B:  20 Crunches
• C:  30 Air Squats
• D:  15 Push Ups
• E:  Wall Sit (1 Min)
• F:  10 Burpees
• G:  Arm Circles (30 sec)
• H:  20 Air Squats
• I:  30 Jumping Jacks
• J:  15 Crunches
• K:  10 Push Ups
• L:  Wall Sit (2 Min)
• M:  20 Burpees
• N:  40 Jumping Jacks
• O:  20 Burpees
• P:  Arm Circles (30 sec)
• Q:  30 Crunches
• R:  15 Push Ups
• S:  15 Burpees
• T:  15 Air Squats
• U:  Arm Circles (30 sec)
• V:  Wall Sit (2 Min)
• W:  20 Burpees
• X:  60 Jumping Jacks
• Y:  10 Crunches
• Z:  20 Jumping Jacks

Met-Con (4 Rounds):

• Bike OR Row (1 Min)
• Bike OR Row (5 Cals)
• 20 Walking Lunges
• 10 DB Push Press
  * Easy pace for 1st min *
  * Go as hard as possible for calories *
  * Rest 1 min between rounds *

Mobility (NFT):

• Ankles/Calves/Shins
• Adductors/Groins
• Frog Pose
• Pigeon Pose
• Twisted Cross
• Banded Shoulder Distractions
• Internal Shoulder Rotation
• Foam Roll