Daily Programming
Warm Up (EMOM For 10 Min):
- 100m Jog
- Jump Rope (45 sec)
- Plank Shoulder Taps (45 sec)
- 100m Row
- 5 Cal Bike
Performance
Strength (EMOM For 10 Min):
- Min 1: Handstand Hold (30 sec)
- Min 2: 5 Strict Pull Ups OR 1 Rope Climb
Met-Con (5 Rounds):
- 10 Renegade Row (10/10)
- 15 Wall Balls (20/14)
- Calorie Row (20/15)
- 30 Double Unders
* 20 min time cap *
Fitness
Strength (EMOM For 10 Min):
- Min 1: Weighted Plank (30 sec)
- Min 2: 5 Banded Pull Ups
Met-Con (5 Rounds):
- 10 Renegade Row (10/10)
- 15 Wall Balls (20/14)
- Calorie Row (20/15)
- 60 Jump Rope
* 20 min time cap *
Mobility (NFT):
- Banded Shoulder Distractions
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Saddle
- Eagle Pose
- Puppy Dog
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (EMOM For 10 Min):
- 100m Jog
- Jump Rope (45 sec)
- Plank Shoulder Taps (45 sec)
- 100m Row
- 5 Cal Bike
Met-Con (5 Rounds):
- 10 Renegade Row (10/10)
- 15 Wall Balls (20/14)
- Calorie Row (20/15)
- 60 Jump Rope
* 20 min time cap *
Mobility (NFT):
- Banded Shoulder Distractions
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Saddle
- Eagle Pose
- Puppy Dog
- Ankles/Calves/Shins
- Foam Roll