Daily Programming
Warm Up (Complete):
EMOM For 10 Min:
- 100m Run
- Jump Rope
- Arm Circles
- Air Squats
- PVC Pass Thru
3 Rounds (NFT):
- 10 Banded Lateral Walk (10/10)
- 10 Monster Walk (10/10)
- 10 Hip Swings (5/5)
- 10 Spiderman Crawls (5/5)
Performance
Met-Con (5 Rounds):
"Hammer Time"
- 5 Power Clean (135/95)
- 10 Front Squat
- 5 Push/Split Jerk
- 10 Pull Ups
* Rest 90 sec between rounds *
* Scale weight to go unbroken on reps *
Fitness
Met-Con (4 Rounds):
30 sec on/30 sec off:
- DB Snatch
- Flutter Kicks
- Ring Row
- Mountain Climber on Sliders
Cash Out (3 Rounds):
20 sec each move:
- Pillar Plank
- Side Plank (R)
- Side Plank (L)
- Plank Ups
- Inch Work
- V-Plank
* 1 min rest between rounds *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Smash Hips w/ Ball
- Banded Shoulder Distractions
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Butterfly
- Downward Dog
- Twisted Cross
- Frog Pose
- Foam Roll
Express
Warm Up (Complete):
EMOM For 10 Min:
- 100m Run
- Jump Rope
- Arm Circles
- Air Squats
- PVC Pass Thru
Met-Con (4 Rounds):
30 sec on/30 sec off:
- DB Snatch
- Flutter Kicks
- Ring Row
- Mountain Climber on Sliders
Mobility (NFT):
- Smash Shoulders w/ Ball
- Smash Hips w/ Ball
- Banded Shoulder Distractions
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Butterfly
- Downward Dog
- Twisted Cross
- Frog Pose
- Foam Roll
