"Crunchman Season"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Down & Back:

• High Knees
• Butt Kicks
• Floor Sweeps
• Quick Feet
• Backpedal
• Lateral Shuffle

Met-Con (For Time):

• 400m Run
• Jump Rope (2 min)
• 200m Run
• Jump Rope (1 min)
• 100m Run
• Jump Rope (30 sec)
• 400m Row
• Pillar Plank (2 min)
• 200m Row
• Pillar Plank (1 min)
• 100m Row
• Pillar Plank (30 sec)
• Assault Bike (30/20 cals)
• DB Snatch (2 min)
• Assault Bike (20/10 cals)
• DB Snatch (1 min)
• Assault Bike (10/5 cals)
• DB Snatch (30 sec)

Cash Out (Every 20 sec For 5 Min):

• 5 Air Squats
• 1 Burpee

Mobility (NFT):

• Ankles/Calves/Shins
• Saddle
• Cobra
• Childs Pose
• Downward Dog
• Front Fold
• Triangle
• Banded Shoulder Distractions
• Foam Roll

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Express

Warm Up (Down & Back):

• High Knees
• Butt Kicks
• Floor Sweeps
• Quick Feet
• Backpedal
• Lateral Shuffle

Met-Con (For Time):

• 400m Run
• Jump Rope (2 min)
• 200m Run
• Jump Rope (1 min)
• 100m Run
• Jump Rope (30 sec)
• 400m Row
• Pillar Plank (2 min)
• 200m Row
• Pillar Plank (1 min)
• 100m Row
• Pillar Plank (30 sec)
• Assault Bike (30/20 cals)
• DB Snatch (2 min)
• Assault Bike (20/10 cals)
• DB Snatch (1 min)
• Assault Bike (10/5 cals)
• DB Snatch (30 sec)

Mobility (NFT):

• Ankles/Calves/Shins
• Saddle
• Cobra
• Childs Pose
• Downward Dog
• Front Fold
• Triangle
• Banded Shoulder Distractions
• Foam Roll