Daily Programming
Warm Up (Complete):
- 400m Jog
- 200m Row
- 100 m Jog
- 50 Plank Shoulder Taps (25/25)
- 25 Air Squats
- 15 Push Ups
- 10 Sit Ups
- 5 Burpees
Performance
Met-Con (For Time):
- 50 Double Unders
- 50 KB Swings (53/35)
- Rest 1 min
- 50 Double Unders
- 50 Air Squats
- Rest 1 min
- 50 Double Unders
- 50 DB Snatch (25/25)
- Rest 1 min
- 50 Double Unders
- 50 DB RDL
* Alternate DB snatch *
Fitness
Met-Con (For Time):
- 100 Jump Rope
- 50 KB Swings (35/25)
- Rest 1 min
- 100 Jumpe Rope
- 50 Air Squats
- Rest 1 min
- 100 Jump Rope
- 50 DB Snatch (25/25)
- Rest 1 min
- 100 Jump Rope
- 50 DB RDL
* Alternate DB snatch *
Mobility (NFT):
- Downward Dog
- Front Fold
- Triangle
- Ankles/Calves/Shins
- Banded Shoulder Distractions
- Twisted Cross
- Pigeon Pose
- Downward Dog
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
- 400m Jog
- 200m Row
- 100 m Jog
- 50 Plank Shoulder Taps (25/25)
- 25 Air Squats
- 15 Push Ups
- 10 Sit Ups
- 5 Burpees
Met-Con (For Time):
- 100 Jump Rope
- 50 KB Swings (35/25)
- Rest 1 min
- 100 Jumpe Rope
- 50 Air Squats
- Rest 1 min
- 100 Jump Rope
- 50 DB Snatch (25/25)
- Rest 1 min
- 100 Jump Rope
- 50 DB RDL
* Alternate DB snatch *
Mobility (NFT):
- Downward Dog
- Front Fold
- Triangle
- Ankles/Calves/Shins
- Banded Shoulder Distractions
- Twisted Cross
- Pigeon Pose
- Downward Dog
- Childs Pose
- Foam Roll