"The Cold Front"
Daily Programming
Warm Up (Complete):
- 400m Jog
- 100 Jump Rope
- 50 Jumping Jacks
- 25 Rope Slams
- 12 Glute Bridges
- 6 Burpees
Then...
- Spiderman Complex
- Dead Bug (1 Min)
Performance
Strength (10-8-6):
- Back Squat
* Last set will be 5-60% of last weeks heavy 1 *
* Deload week *
Met-Con (15 Rounds):
- 10 Wall Ball (20/14)
- 5 Pull Ups
- 3 Deadlift (225/135)
* 3 Burpees at the top of each minute *
* Scale Deadlift as needed *
Fitness
Strength (8-8-5-5-5):
- DB Front Squat
Met-Con (10 Rounds):
- 10 Wall Ball (20/14)
- 5 Ring Row
- 3 KB Deadlift
- 3 Burpees
Cash Out (1-8-1):
- Partner BB Curl Pyramid
* Each person does 1 curl, then 2, 3, 4 and so on up to 8 *
* Go back down to 1 *
* Empty BB *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Downward Dog
- Twisted Cross
- Foam Roll
Express
Warm Up (Complete):
- 400m Jog
- 100 Jump Rope
- 50 Jumping Jacks
- 25 Rope Slams
- 12 Glute Bridges
- 6 Burpees
Met-Con (10 Rounds):
- 10 Wall Ball (20/14)
- 5 Ring Row
- 3 KB Deadlift
- 3 Burpees
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Downward Dog
- Twisted Cross
- Foam Roll