"What Doesn't Kill You Only Makes You Stronger"

Daily Programming

Warm Up (Complete):

EMOM For 6 Min:

  • 200m Jog
  • Jump Rope
  • Paleo Chair
    * 2nd time through, sub Superman for Paleo Chair *

2 x 10 (NFT):

  • Hip Swings (10/10)
  • Lateral Banded Walk (10/10)

Performance

Strength (4-4-4-4-4):

  • 2 Pause Squat + 2 Back Squat
    * 3 sec pause at bottom of squat *
    * 4 squats total each round *
    * Work up in weight each set *

Met-Con (Death By Cals & Snatch):

  • Min 1:  1 Calorie Bike/Row
  • Min 2:  2 DB Snatch (60/30)(1/1)
  • Min 3:  3 Calorie Bike/Row
  • Min 4:  4 DB Snatch (60/30)(2/2)
    * Continue that rep scheme until you cannot complete reps in minute *
    * Post score and Calorie type to board *
    * If you can't stay on the minute go for at least 10 min *

Fitness

Strength (8-8-8-8-8):

  • 4 DB Pause Squat + 4 DB Front Squat
    * 3 sec pause at bottom of squat *
    * 8 total squats each round *

Met-Con (Death By Cals & Snatch):

  • Min 1:  1 Calorie Bike/Row
  • Min 2:  2 DB Snatch (30/15)(1/1)
  • Min 3:  3 Calorie Bike/Row
  • Min 4:  4 DB Snatch (30/15)(2/2)
    * Continue that rep scheme until you cannot complete reps in minute *
    * Post score and Calorie type to board *
    * If you can't stay on the minute go for at least 10 min *

Cash Out (2 Rounds):

  • 10 Med Ball 2 Toes
  • 10 KB Oblique Dips (10/10)

Mobility (NFT):

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

Express

Warm Up (Complete):

EMOM For 6 Min:

  • 200m Jog
  • Jump Rope
  • Paleo Chair
    * 2nd time through, sub Superman for Paleo Chair *

Met-Con (Death By Cals & Snatch):

  • Min 1:  1 Calorie Bike/Row
  • Min 2:  2 DB Snatch (30/15)(1/1)
  • Min 3:  3 Calorie Bike/Row
  • Min 4:  4 DB Snatch (30/15)(2/2)
    * Continue that rep scheme until you cannot complete reps in minute *
    * Post score and Calorie type to board *
    * If you can't stay on the minute go for at least 10 min *

Cash Out (2 Rounds):

  • 10 Med Ball 2 Toes
  • 10 KB Oblique Dips (10/10)

Mobility (NFT):

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