"Quarter Gone Bad"
Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Lateral Shuffle
- Hamstring Sweeps
- Carioca
- Backpedal
Then...
EMOM For 5 Min:
- 10 Ball Slams
* Rest of min, Jump Rope or Step Ups *
Performance
Met-Con (5 Rounds For Total Reps):
15 sec on/ 45 sec off:
- Barbell Thruster (135/85)
- Weighted Pull Ups
- Burpees
* Go all out on your work intervals *
Fitness
Met-Con (5 Rounds For Total Reps):
15 sec on/ 45 sec off:
- DB Thruster (40/20)
- Jump Pull Ups
- Burpees
* Go all out on your work intervals *
Cash Out (3 Rounds):
"Core Killer"
- Bicycle (30 sec)
- Hollow Rock (25 sec)
- L-Sit (20 sec)
- Sit Ups (15 sec)
- V-Ups (10 sec)
* Work to rest ratio is 1:1 *
* Rest 1 min after each round *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded SHoulder Distractions
- Internal Shoulder Rotation
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Lateral Shuffle
- Hamstring Sweeps
- Carioca
- Backpedal
Then...
EMOM For 5 Min:
- 10 Ball Slams
* Rest of min, Jump Rope or Step Ups *
Met-Con (10 Rounds):
- 1 Burpee (Add 1 Rep Each Round)
- 2 Goblet Squats (Add 2 Reps Each Round)
- 3 KB Swings (Add 3 Reps Each Round)
Cash Out (3 Rounds):
"Core Killer"
- Bicycle (30 sec)
- Hollow Rock (25 sec)
- L-Sit (20 sec)
- Sit Ups (15 sec)
- V-Ups (10 sec)
* Work to rest ratio is 1:1 *
* Rest 1 min after each round *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded SHoulder Distractions
- Internal Shoulder Rotation
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Foam Roll