Daily Programming
Warm Up (6 Min AMRAP):
- 200m Row/Run
- 50 Jump Rope
- 10 Push Ups
Performance
Strength (10,000lbs/5,000lbs):
- Bench Press
* 135lbs x 75 reps *
* 75lbs x 68 reps *
* Men do 10k, Women do 5k *
Met-Con (Every 5 Min For 20 Min):
- 400m Run/1 Mile Bike
- 30 American KB Swings (53/35)
Fitness
Strength (4 x 10):
- Feet Elevated Floor Press
- V-Ups w/ Exercise Ball
Met-Con (Every 5 Min For 20 Min):
- 400m Run/1 Mile Bike
- 30 Russian KB Swings (53/35)
Mobility (NFT):
- Ankles/Calves/Shins
- Front Fold
- Triangle
- Downward Dog
- Childs Pose
- Cobra
- Frog Pose
- Butterfly
- Fragon
- Foam Roll
Express
Warm Up (6 Min AMRAP):
- 200m Row/Run
- 50 Jump Rope
- 10 Push Ups
Met-Con (Every 5 Min For 20 Min):
- 400m Run/1 Mile Bike
- 30 Russian KB Swings (53/35)
Mobility (NFT):
- Ankles/Calves/Shins
- Front Fold
- Triangle
- Downward Dog
- Childs Pose
- Cobra
- Frog Pose
- Butterfly
- Fragon
- Foam Roll
