Daily Programming
Warm Up (EMOM For 8 Min):
- Jump Rope
- Arm Circles
- Lunges
- Row
Performance
Strength (4 x 10):
- Weighted Hip Thrusts
* Back on bench *
Met-Con (For Time):
21-15-9:
- Alternating DB Snatch (40/20)
- Lateral Box Overs (24"/20")
- TTB
21-15-9:
- Russian Twist
- Ball Slam (50/30)
- Walking Lunge
21-15-9:
- Single Leg Squat (To Box)
- Mountain Climbers on Sliders
- Flutter Kicks
* Every rep counts *
Fitness
Strength (4 x 10):
- Weighted Glute Bridges
* Back on floor *
Met-Con (For Time):
21-15-9:
- Alternating DB Snatch (30/15)
- Lateral Box Overs (16"/12")
- Knee Raises
21-15-9:
- Russian Twist
- Ball Slam (30/20)
- Walking Lunge
21-15-9:
- Air Squat
- Mountain Climbers
- Flutter Kicks
* Every rep counts *
Mobility (NFT):
- Seated Front Fold
- Triangle
- Adductors/Groins
- Frog Pose
- Downward Dog
- Pigeon Pose
- Couch Stretch
- Banded Shoulder Distractions
- Foam Roll
Express
Warm Up (EMOM For 8 Min):
- Jump Rope
- Arm Circles
- Lunges
- Row
Met-Con (For Time):
21-15-9:
- Alternating DB Snatch (30/15)
- Lateral Box Overs (16"/12")
- Knee Raises
21-15-9:
- Russian Twist
- Ball Slam (30/20)
- Walking Lunge
21-15-9:
- Air Squat
- Mountain Climbers
- Flutter Kicks
* Every rep counts *
Mobility (NFT):
- Seated Front Fold
- Triangle
- Adductors/Groins
- Frog Pose
- Downward Dog
- Pigeon Pose
- Couch Stretch
- Banded Shoulder Distractions
- Foam Roll