"Rollin"

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Daily Programming

Warm Up (2 Rounds):

  • 200m Row
  • 20 PVC Pass Thrus
  • 20 PVC Press
  • 10 PVC Over Burpees

Performance

Strength (5 Rounds):

  • 3 Strict Press + 2 Push Press
    * Work up in weight each set *

Met-Con (EMOM For 20 Min):

  • Min 1:  Calorie Row (20/15)/Calorie Bike (15/10)
  • Min 2:  10 Single Arm KB Swing
  • Min 3:  5 Push Press
  • Min 4:  Rest
    * Alternate between row and bike *
    * If you go heavy on swings 5 each side *
    * If you go light on swings 10 each side *
    * Use weight from strength for press *

Fitness

Strength (5 Rounds):

  • 3 DB Strict Press + 2 DB Push Press
    * Go AHAP *

Met-Con (EMOM For 20 Min):

  • Min 1:  Calorie Row (16/12)/Calorie Bike (12/8)
  • Min 2:  10 Single Arm KB Swing (10/10)
  • Min 3:  5 DB Push Press
  • Min 4:  Rest
    * Alternate between row and bike *
    * Use weight from strength for press *

Cash Out (3 Min):

  • Plank
    * Every break = 10 Sit Ups *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Eagle Arms
  • Seated Front Fold
  • Straddle
  • Saddle
  • Pigeon Pose
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (2 Rounds):

  • 200m Row
  • 20 PVC Pass Thrus
  • 20 PVC Press
  • 10 PVC Over Burpees

Met-Con (EMOM For 20 Min):

  • Min 1:  Calorie Row (16/12)/Calorie Bike (12/8)
  • Min 2:  10 Single Arm KB Swing (10/10)
  • Min 3:  5 DB Push Press
  • Min 4:  Rest
    * Alternate between row and bike *
    * Use weight from strength for press *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Eagle Arms
  • Seated Front Fold
  • Straddle
  • Saddle
  • Pigeon Pose
  • Ankles/Calves/Shins
  • Foam Roll