Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Performance
Met-Con (Complete):
EMOM For 5 Min:
- Assault Bike
* 45 sec Casual/ 15 sec Hard *
* Rest 2 min *
EMOM For 5 Min:
- 16 Single Arm KB Swing (8/8)
* Go AHAP *
* Rest 2 min *
EMOM For 5 Min:
- Seal Walk (15 yds)
* Rest 2 min *
EMOM For 5 Min:
- 8-12 Toes 2 Bar
* Score is Cals on bike *
Fitness
Met-Con (Complete):
EMOM For 5 Min:
- Assault Bike
* 45 sec Casual/ 15 sec Hard *
* Rest 2 min *
EMOM For 5 Min:
- 16 KB Swings
* Go AHAP *
* Rest 2 min *
EMOM For 5 Min:
- Bear Crawl (Down & Back)
* Rest 2 min *
EMOM For 5 Min:
- 8-12 Knee Raises
* Score is Cals on bike *
Mobility (NFT):
- Front Fold
- Triangle
- Saddle
- Wide Leg Front Fold
- Downward Dog
- Frog Pose
- Butterfly
- Cobra
- Childs Pose
- Pigeon Pose
- Foam Roll
Express
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (Complete):
EMOM For 5 Min:
- Assault Bike
* 45 sec Casual/ 15 sec Hard *
* Rest 2 min *
EMOM For 5 Min:
- 16 KB Swings
* Go AHAP *
* Rest 2 min *
EMOM For 5 Min:
- Bear Crawl (Down & Back)
* Rest 2 min *
EMOM For 5 Min:
- 8-12 Knee Raises
* Score is Cals on bike *
Mobility (NFT):
- Front Fold
- Triangle
- Saddle
- Wide Leg Front Fold
- Downward Dog
- Frog Pose
- Butterfly
- Cobra
- Childs Pose
- Pigeon Pose
- Foam Roll