Daily Programming
Warm Up (2 Rounds):
- 200m Run
- 10 Air Squats
- 10 Push Ups
- 10 Plank Punches
- 10 Sit Ups
Performance
Strength (EMOM for 10 Min):
- Min 1: 10 DB Bench Press (60/30)
- Min 2: 10 DB Split Squats (5/5)
* DB in each hand on squats *
Met-Con (5 Rounds OR 20 min AMRAP):
- 200m Row/Run OR 10 Cal Bike
- 12 KB Front Rack Lunges (53/35)
- 14 Bent Over Row (115/75)
- 16 Sit Up w/ Plate (45/25)
Fitness
Strength (EMOM for 10 Min):
- Min 1: 10 DB Bench Press (30/20)
- Min 2: 10 DB Split Squats (5/5)
* DB in each hand on squats *
Met-Con (5 Rounds OR 20 min AMRAP):
- 200m Row/Run OR 10 Cal Bike
- 12 KB Front Rack Lunges (35/25)
- 14 Bent Over Row (95/55)
- 16 Sit Up w/ Plate (25/10)
Mobility (NFT):
- Chest Opener
- Twisted Cross
- Supine Twist
- Ankles/Calves/Shins
- Couch Stretch
- Pigeon Pose
- Dragon Pose
- Frog Pose
- Paleo Chair
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (2 Rounds):
- 200m Run
- 10 Air Squats
- 10 Push Ups
- 10 Plank Punches
- 10 Sit Ups
Met-Con (5 Rounds OR 20 min AMRAP):
- 200m Row/Run OR 10 Cal Bike
- 12 KB Front Rack Lunges (35/25)
- 14 Bent Over Row (95/55)
- 16 Sit Up w/ Plate (25/10)
Mobility (NFT):
- Chest Opener
- Twisted Cross
- Supine Twist
- Ankles/Calves/Shins
- Couch Stretch
- Pigeon Pose
- Dragon Pose
- Frog Pose
- Paleo Chair
- Cobra
- Childs Pose
- Foam Roll