"Bark At The Moon"

Grace Hurley Deadlift.jpg

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Crawling Spiderman
  • Floor Sweeps
  • Lateral Shuffle

3 Min Cardo (You Choose):

  • Bike/Run/Row/Jump Rope

Complete (NFT):

  • 20 Single Leg RDL (10/10)
  • 20 Band Pull Aparts
  • 20 Quarter Squat Jumps

Performance

Strength (1RM):

  • Deadlift
    * Last Week of our Deadlift cycle, Work up to a heavy single *
    * Taker as many warm up sets as needed *

Met-Con (Complete):

21-15-9:

  • Box Step Overs (20"/16")
  • KB Swings (53/35)
    * Rest 1 min *

15-12-9:

  • Lateral Box Overs (20"/16")
  • DB Front Squats (40/20)
    * Rest 1 min *

9-7-5:

  • Burpee DB Step Ups (20"/16")(40/20)
  • DB Push Press (40/20)
    * Use same DBs *

Fitness

Strength (5 x 8):

  • KB Deadlift
    * Go as heavy as possible *

Met-Con (Complete):

21-15-9:

  • Box Step Overs (16"/12")
  • KB Swings (35/25)
    * Rest 1 min *

15-12-9:

  • Lateral Box Overs (16"/12")
  • DB Front Squats (30/15)
    * Rest 1 min *

9-7-5:

  • Burpee DB Step Ups (16"/12")(30/15)
  • DB Push Press (30/15)
    * Use same DBs *

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Smash Hips w/Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Seated Front Fold
  • Frog Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Crawling Spiderman
  • Floor Sweeps
  • Lateral Shuffle

3 Min Cardo (You Choose):

  • Bike/Run/Row/Jump Rope

Met-Con (Complete):

21-15-9:

  • Box Step Overs (16"/12")
  • KB Swings (35/25)
    * Rest 1 min *

15-12-9:

  • Lateral Box Overs (16"/12")
  • DB Front Squats (30/15)
    * Rest 1 min *

9-7-5:

  • Burpee DB Step Ups (16"/12")(30/15)
  • DB Push Press (30/15)
    * Use same DBs *

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Smash Hips w/Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Seated Front Fold
  • Frog Pose
  • Foam Roll