"On A Wednesday"

Daily Programming

Warm Up (Complete):

• 200m Jog
• 100 Jump Rope
• Paleo Chair (50 sec)
• 25 Air Squat
• 12 Superman

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Performance

Strength (1RM):

• Power Clean + Front Squat
  * Warm up properly *
  * Work up to a heavy 1 *

Met-Con (3 Rounds):

5 Minute Running Clock:

• Run 400m

Then...

• 5 Power Clean (95/65)
• 5 Front Squat
• 5 Burpees
  * Rest 2 min between rounds *

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Fitness

Met-Con (Every 6 Min for 30 Min):

• 12 Wall Balls + 30 sec Wall Sit
• 12 Ball Slam + 30 sec Plank
• 12 Floor Press + 30 sec Hollow Body
• 12 KB Swing + 30 sec Farmers Carry
• 12 Sit Ups + 30 Heel Touches

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Mobility (NFT):

• Smash Hips w/ Ball
• Smash Shoulders w/ Ball
• Couch Stretch
• Pigeon Pose
• Lateral Hip Opener
• Twisted Cross
• Puppy Dog
• Cobra
• Childs Pose
• Downward Dog
• Foam Roll

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Express

Warm Up (Complete):

• 200m Jog
• 100 Jump Rope
• Paleo Chair (50 sec)
• 25 Air Squat
• 12 Superman

Met-Con (Every 6 Min for 24 Min):

• 12 Wall Balls + 30 sec Wall Sit
• 12 Ball Slam + 30 sec Plank
• 12 Floor Press + 30 sec Hollow Body
• 12 KB Swing + 30 sec Farmers Carry
• 12 Sit Ups + 30 Heel Touches

Mobility (NFT):

• Smash Hips w/ Ball
• Smash Shoulders w/ Ball
• Couch Stretch
• Pigeon Pose
• Lateral Hip Opener
• Twisted Cross
• Puppy Dog
• Cobra
• Childs Pose
• Downward Dog
• Foam Roll