Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
2 Rounds (NFT):
- 20 Arm Circles (Forward & Backward)
- 10 1/4 Squat Jumps
* Work light weights for arm circles *
Performance
Skill (5-10 Min):
- Work on proper bar placement for the Push Press
Strength (3-3-3-1-Max):
- Push Press
* Work up to last weeks heavy 3 *
* Add 5-10 pounds and do 1 *
Met-Con (5 Rounds):
- Row/Bike (90 sec)
- Box Jump (60 sec)(24"/20")
- DB Thruster (30 sec)(30/20)
* Rest 1 min between rounds *
* Score = Cals + Reps *
Fitness
Strength (5-5-5-5-5):
- DB Push Press
* Use heavier DBs than last week *
Met-Con (5 Rounds):
- Row/Bike (90 sec)
- Step Up (60 sec)(20"/16")
- DB Thruster (30 sec)(30/15)
* Rest 1 min between rounds *
* Score = Cals + Reps *
Extra Credit (3 x 10):
- DB Hammer Curls
- Banded Triceps Pull Down
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Childs Pose
- Cobra
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (5 Rounds):
- Row/Bike (90 sec)
- Step Up (60 sec)(20"/16")
- DB Thruster (30 sec)(30/15)
* Rest 1 min between rounds *
* Score = Cals + Reps *
Extra Credit (3 x 10):
- DB Hammer Curls
- Banded Triceps Pull Down
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Childs Pose
- Cobra
- Ankles/Calves/Shins
- Foam Roll