Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Lunge w/ Twist
- Floor Sweeps
- Lateral Shuffle
1 Round (NFT):
- 20 Banded Lateral Walk (20/20)
- 20 Monster Walk (20/20)
- Spiderman Complex
- Dead Bug (1 min)
Performance
Strength (5-5-5-5-5):
- Back Squat
* In 5-7 sets work up to a heavy 5 *
Met-Con (4 Rounds):
Every round is a 3 Min AMRAP:
- Calorie Row/Bike (20/15)
- 15 Ring Rows
- 15 Ball Slams (50/30)
- Push Ups (Remainder of 3 min)
* Rest 1 min between rounds *
Fitness
Strength (5 x 7):
- DB Front Squat
* Go as heavy as possible *
Met-Con (4 Rounds):
Every round is 3 Min AMRAP:
- Calorie Row/Bike (20/15)
- 10 Ring Rows
- 10 Ball Slams (30/20)
* Rest till 3 min is up *
Cash Out (4-7 Rounds):
- 100m Sprint
* Go until noticeable decline in intensity *
Mobility (NFT):
- Smash Hips w/ Ball
- Couch Stretch
- Pigeon Pose
- Butterfly
- Frog Pose
- Seated Front Fold
- Banded Shoulder Distractions
- Capsule Stretch
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Lunge w/ Twist
- Floor Sweeps
- Lateral Shuffle
Met-Con (4 Rounds):
Every round is 3 Min AMRAP:
- Calorie Row/Bike (20/15)
- 10 Ring Rows
- 10 Ball Slams (30/20)
* Rest till 3 min is up *
Cash Out (4-7 Rounds):
- 100m Sprint
* Go until noticeable decline in intensity *
Mobility (NFT):
- Smash Hips w/ Ball
- Couch Stretch
- Pigeon Pose
- Butterfly
- Frog Pose
- Seated Front Fold
- Banded Shoulder Distractions
- Capsule Stretch
- Ankles/Calves/Shins
- Foam Roll