"Fight It Out"
Daily Programming
Warm Up (Complete):
- Foam Roll (5-10 min)
Then...
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
Down & Back:
- High Knees
- Butt Kicks
- Arm Circles
- Floor Sweeps
- Lateral Shuffle
Then...
3 Rounds (NFT):
- 5 Dynamic Push Ups
- 10 Band Pull Aparts
Performance
Strength (5RM):
- Bench Press
* In 5-7 sets, find a 5RM *
Met-Con (3 Rounds):
"Fight Gone Bad"
1 Minute Each Move:
- Wall Balls (20/14)
- Sumo Deadlift High Pull (75/55)
- Box Jump (24"/20")
- Push Press (75/55)
- Row (Calories)
* Score is total reps *
Fitness
Strength (5 x 5):
- Bench Press
* Try to add 5# from last week *
Met-Con (3 Rounds):
"Modified Fight Gone Bad"
1 Minute Each Move:
- Wall Balls (14/10)
- KB Sumo Deadlift High Pull (35/25)
- Step Ups (20"/16")
- DB Push Press (30/15)
- Row (Calories)
* Score is total reps *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Chest Opener
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Ankles/Calves/Shins
- Front Fold
- Triangle
- Foam Roll
Express
Warm Up (Down & Back):
- High Knees
- Butt Kicks
- Arm Circles
- Floor Sweeps
- Lateral Shuffle
Met-Con (3 Rounds):
"Modified Fight Gone Bad"
1 Minute Each Move:
- Wall Balls (14/10)
- KB Sumo Deadlift High Pull (35/25)
- Step Ups (20"/16")
- DB Push Press (30/15)
- Row (Calories)
* Score is total reps *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Chest Opener
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Ankles/Calves/Shins
- Front Fold
- Triangle
- Foam Roll