"A Case Of The Mondays"
Daily Programming
Warm Up (EMOM For 8 Min):
- 10 Step Ups + 15 Rope Slams
- 10 Lunges + 15 Plank Shoulder Taps
Performance
Strength (3RM):
- Front Squat
* In 10 min, find a 3RM *
Then...
EMOM For 5 Min:
- 3 Front Squats @ 80% of 3RM
Met-Con (2 Rounds):
All moves are 1 round:
- 30 Wall Balls (20/14)
- 20 TTB
- 10 Calorie Assault Bike
Then 5 Sets for Quality:
- Hollow Body Hold (5 sec)
- 5 V-Ups
- 5 Toe Touches
- 5 Crunches
- Hollow Body Hold (5 sec)
* Try to do all sets & moves without touching heels to ground *
* Rest 2 min and start back with Wall Balls *
Fitness
Strength (5 x 5):
- DB Front Squat
* Work up to a heavy set *
* Do 5 sets at that same weight *
Met-Con (2 Rounds):
All moves are 1 round:
- 30 Wall Balls (14/10)
- 20 Knee Raises
- 10 Calorie Assault Bike
Then 5 Sets for Quality:
- Hollow Body Hold (5 sec)
- 5 V-Ups
- 5 Toe Touches
- 5 Crunches
- Hollow Body Hold (5 sec)
* Try to do all sets & moves without touching heels to ground *
* Rest 2 min and start back with Wall Balls *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Capsule Stretch
- Smash Lats w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (EMOM For 8 Min):
- 10 Step Ups + 15 Rope Slams
- 10 Lunges + 15 Plank Shoulder Taps
Met-Con (2 Rounds):
All moves are 1 round:
- 30 Wall Balls (14/10)
- 20 Knee Raises
- 10 Calorie Assault Bike
Then 5 Sets for Quality:
- Hollow Body Hold (5 sec)
- 5 V-Ups
- 5 Toe Touches
- 5 Crunches
- Hollow Body Hold (5 sec)
* Try to do all sets & moves without touching heels to ground *
* Rest 2 min and start back with Wall Balls *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Capsule Stretch
- Smash Lats w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Cobra
- Childs Pose
- Foam Roll