"Just Wednesday"
Daily Programming
Warm Up (Complete):
- Foam Roll (T-Spine, Hamstrings)
Then...
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Kick Outs
- Floor Sweeps
- Lateral Shuffle
Then...
3 Rounds (NFT):
- Side Squats (5/5)
- 10 Band Pull Aparts
- Hip Swings (10/10)
- 5 Scapula Pulls
Performance
Strength (EMOM For 10 Min):
- 1st Min: 3 Deadlift @ 80-85% of 1RM
- 2nd Min: 5-7 Strict Pull Ups
Rest 3 Min Before Starting Met-Con
Met-Con (5 Rounds):
- 5 Deadlift (205/155)
- 10 Lateral Box Overs (24"/20")
- 25 Double Unders
Fitness
Strength (EMOM For 10 Min):
- 1st Min: 7 KB Deadlift
- 2nd Min: 7 Ring Row
Rest 3 Min Before Starting Met-Con
Met-Con (5 Rounds):
- 5 KB Deadlift (70/53)
- 10 Lateral Box Overs (20"/16")
- 50 Jump Rope
Cash Out (EMOM For 5 Min):
- 5-10 Calories on Assault Bike
* Pick a number of Cals & get that every min *
Mobility (NFT):
- Front Fold
- Straddle
- Triangle
- Frog Pose
- Ankles/Calves/Shins
- Twisted Cross
- Foam Roll
Express
Warm Up (Down & Back):
- High Knees
- Butt Kicks
- High Kicks
- Kick Outs
- Floor Sweeps
- Lateral Shuffle
Met-Con (5 Rounds):
- 5 KB Deadlift (70/53)
- 10 Lateral Box Overs (20"/16")
- 50 Jump Rope
Cash Out (EMOM For 5 Min):
- 5-10 Calories on Assault Bike
* Pick a number of Cals & get that every min *
Mobility (NFT):
- Front Fold
- Straddle
- Triangle
- Frog Pose
- Ankles/Calves/Shins
- Twisted Cross
- Foam Roll