Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Complete (NFT):
- 10 Burpees
- 10 Push Ups
- 10 Jumping Jacks
- 10 Sit Ups
- 10 sec Handstand Hold
2 Rounds (Complete):
- Paleo Chair (30 sec)
- Pigeon Pose (1 min per side)
Performance
Strength (3RM):
- Front Squat
* Try adding 5# from last week *
* Max out on this is next week *
Met-Con (EMOM For 18 Min):
- 20 Jump Lunges
- Flutter Kicks (40 sec)
- 20 American KB Swings
- 20 Lateral Overs
- 20 Rope Slams
- Rest (1 min)
* Every move is its own min *
Fitness
Strength (5 x 8):
- DB Front Squat
* Work up to your weight and do all sets there *
Met-Con (EMOM For 18 Min):
- 20 Walking Lunges
- Flutter Kicks (40 sec)
- 20 Russian KB Swings
- 20 Lateral Overs
- 20 Rope Slams
- Rest (1 min)
* Every move is its own min *
Cash Out (2 Min):
- Max Rep Weighted Foot Elevated Glute Bridge
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distraction
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Dragon Pose
- Triangle
- Front Fold
- Downward Dog
- Foam Roll
Express
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Complete (NFT):
- 10 Burpees
- 10 Push Ups
- 10 Jumping Jacks
- 10 Sit Ups
- 10 sec Handstand Hold
Met-Con (EMOM For 18 Min):
- 20 Walking Lunges
- Flutter Kicks (40 sec)
- 20 Russian KB Swings
- 20 Lateral Overs
- 20 Rope Slams
- Rest (1 min)
* Every move is its own min *
Cash Out (2 Min):
- Max Rep Weighted Foot Elevated Glute Bridge
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distraction
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Dragon Pose
- Triangle
- Front Fold
- Downward Dog
- Foam Roll