"Rains Down In Africa"

Daily Programming

Warm Up (Complete):

(45 sec on/15 sec off):

  • Row
  • Assault Bike
  • Jump Rope
  • Sit Ups
  • Flutter Kicks

1 Round (NFT):

  • Spiderman Complex
  • Dead Bug (1 Min)
  • Banded Lateral Walk (15/15)
  • Monster Walk (15/15)

Performance

Strength (3-3-3-3-Max):

  • Box Squat
    * Stay tight when you hit the box *
    * Explode off the box *

Met-Con (Complete):

5 Min To Complete:

  • 200m Run
  • 20 Air Squats
  • 20 Step Ups (20"/16")
  • 20 KB Swings (53/35)
  • 5 Push Push Ups

4 Min To Complete:

  • 200m Run
  • 20 Air Suats
  • 20 KB Swings
  • 5 Burpee Push Up

3 Min To Complete:

  • 200m Run
  • 20 KB Swings
  • 5 Burpee Push Up

2 Min To Complete:

  • 200m Run
  • 5 Burpee Push Up

1 Min To Complete:

  • 5 Burpee Push Up
    * Rest remainder of time in each round *

Fitness

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

  • DB Front Box Squat
    * 1 sec pause on box *
    * Stay tight on box (Don't sit down) *
    * Explode off box *

Met-Con (Complete):

5 Min To Complete:

  • 200m Run
  • 20 Air Squats
  • 20 Step Ups (16"/12")
  • 20 KB Swings (35/25)
  • 5 Push Push Ups

4 Min To Complete:

  • 200m Run
  • 20 Air Suats
  • 20 KB Swings
  • 5 Burpee Push Up

3 Min To Complete:

  • 200m Run
  • 20 KB Swings
  • 5 Burpee Push Up

2 Min To Complete:

  • 200m Run
  • 5 Burpee Push Up

1 Min To Complete:

  • 5 Burpee Push Up
    * Rest remainder of time in each round *

Cash Out (1-10):

  • Sit Up
  • Russian Twist
    * Over & Back is 1 *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Pigeon Pose
  • Couch Stretch
  • Banded Shoulder Distractions
  • Twisted Cross
  • Eagle Arms
  • Ankles/Calves/Shins
  • Seated Front Fold
  • Straddle
  • Chest Opener
  • Foam Roll

Express

EMOM For 5 Min

(45 sec on/15 sec off):

  • Row
  • Assault Bike
  • Jump Rope
  • Sit Ups
  • Flutter Kicks

Met-Con (Complete):

5 Min To Complete:

  • 200m Run
  • 20 Air Squats
  • 20 Step Ups (16"/12")
  • 20 KB Swings (35/25)
  • 5 Push Push Ups

4 Min To Complete:

  • 200m Run
  • 20 Air Suats
  • 20 KB Swings
  • 5 Burpee Push Up

3 Min To Complete:

  • 200m Run
  • 20 KB Swings
  • 5 Burpee Push Up

2 Min To Complete:

  • 200m Run
  • 5 Burpee Push Up

1 Min To Complete:

  • 5 Burpee Push Up
    * Rest remainder of time in each round *

Cash Out (1-10):

  • Sit Up
  • Russian Twist
    * Over & Back is 1 *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Pigeon Pose
  • Couch Stretch
  • Banded Shoulder Distractions
  • Twisted Cross
  • Eagle Arms
  • Ankles/Calves/Shins
  • Seated Front Fold
  • Straddle
  • Chest Opener
  • Foam Roll