Daily Programming
Warm Up (Spell Your Last 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
Performance
Met-Con (15 Min Ladder):
Going Up By 3's:
- American KB Swing
- Goblet Squat (53/35)
- Sit Up
- Hollow Rock
* 3,6,9,12, etc.. until 15 min is up *
Fitness
Met-Con (15 Min Ladder):
Going Up By 3's:
- Russian KB Swing
- Goblet Squat (35/25)
- Sit Up
- Hollow Body Hold (3 sec)
* 3,6,9,12, etc... until 15 min is up *
Cash Out (3 x 10):
- Barbell Curl
- Reverse Butterfly
- KB Side Oblique Bends
Mobility (NFT):
- Front Fold
- Triangle
- Adductors/Groins
- Frog Pose
- Pigeon Pose
- Couch Stretch
- Banded Hip Distractions
- Lateral Hip Opener
- Banded Shoulder Distractions
- Foam Roll
Express
Warm Up (Spell Your Last 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 (15 Min Ladder):
Going Up By 3's:
- Russian KB Swing
- Goblet Squat (35/25)
- Sit Up
- Hollow Body Hold (3 sec)
* 3,6,9,12, etc... until 15 min is up *
Cash Out (3 x 10):
- Barbell Curl
- Reverse Butterfly
- KB Side Oblique Bends
Mobility (NFT):
- Front Fold
- Triangle
- Adductors/Groins
- Frog Pose
- Pigeon Pose
- Couch Stretch
- Banded Hip Distractions
- Lateral Hip Opener
- Banded Shoulder Distractions
- Foam Roll