"The Alphabet"
Daily Programming
Warm Up (Complete):
- 400m Jog
- 100 Jump Rope
- Pillar Plank (50 sec)
- Hollow Body Hold (25 sec)
- 12 Push Ups
Then...
3 x 10:
- PVC Pass Thru
- PVC Press
Performance
Strength (5 Rounds):
- 5 Bench Press
- 5 Clap Push Ups
- 50 yd Farmers Carry (AHAP)
- Prowler Push (Down)
- Side Plank (30 sec/30 sec)
* Work up to a heavy set of bench you can do for 5 rounds *
Met-Con (5 Rounds):
- 200m Run
- 10 Single Arm KB OR DB Complex (5/5)
* 1 rep = Hang Clean, Front Rack Lunge, Press *
Fitness
Strength (5 Rounds):
- 5 DB Floor Press
- 5 Scaled Push Ups
- 50 yd Farmers Carry (AHAP)
- Prowler Push (Down)
- Side Plank (30 sec/ 30 sec)
Met-Con (5 Rounds):
- 200m Row
- 10 Single Arm DB Complex (5/5)
* 1 rep = Hang Clean, Front Rack Lunge, Press *
Cash Out (Spell The Alphabet):
- Holding a Hollow Position
- Spell the letters of the alphabet in capital letters
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Cobra
- Childs Pose
- Pigeon Pose
- Couch Stretch
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (Complete):
- 400m Jog
- 100 Jump Rope
- Pillar Plank (50 sec)
- Hollow Body Hold (25 sec)
- 12 Push Ups
Met-Con (Complete):
6 Min AMRAP:
- 200m Row
- 20 Step Ups (10/10)
Then...
6 Min AMRAP:
- 20 Ball Slams
- 20 V-Ups
Then...
6 Min AMRAP:
- 100 Jump Rope
- 25 Air Squats
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Cobra
- Childs Pose
- Pigeon Pose
- Couch Stretch
- Ankles/Calves/Shins
- Foam Roll