Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
3 Rounds (NFT):
- 10 Band Pull Aparts
- Isometric Pull Ups Hold (5-10 sec)
- Banded Hips
* Round 1 = Clamshell *
* Round 2 = Lateral Walk *
* Round 3 = Monster Walk *
Met-Con (For Time):
- 20 Single Arm DB Thruster (10/10)
- 400m Run
- 20 Single Arm DB Snatch (10/10)
- 400m Run
- 20 Single Arm DB Power Clean (10/10)
- 400m Run
- 20 Single Arm DB Hang Clean (10/10)
- 400m Run
* All movements down with the same weight *
Cash Out (3 min):
- Pillar Plank
- Hollow Body Hold
- Side Plank (30 sec/30 sec)
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Capsule Stretch
- Ankles/Calves/Shins
- Couch Stretch
- Pigeon Pose
- Foam Roll
Express
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (For Time):
- 20 Single Arm DB Thruster (10/10)
- 200m Run
- 20 Single Arm DB Snatch (10/10)
- 200m Run
- 20 Single Arm DB Power Clean (10/10)
- 200m Run
- 20 Single Arm DB Hang Clean (10/10)
- 200m Run
* All movements down with the same weight *
Cash Out (3 min):
- Pillar Plank
- Hollow Body Hold
- Side Plank (30 sec/30 sec)
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Capsule Stretch
- Ankles/Calves/Shins
- Couch Stretch
- Pigeon Pose
- Foam Roll