"Holding Out For A Hero"

Daily Programming

Warm Up (Complete):

45 sec on/15 sec off:

  • Row
  • Assault Bike
  • Jump Rope
  • Paleo Chair
  • Air Squat

2 Rounds (NFT):

  • Banded Lateral Walk (10/10)
  • Hip Swings (10/10)
  • 10 PVC Pass Thru
  • 10 PVC Press

Performance

Strength (EMOM For 8 Min):

  • 3 Heavy Barbell Thruster
    * Use the explosion out of the bottom to help accelerate bar overhead *

Directly Into...

EMOM For 8 Min:

  • 2 Heavy Squat Clean
    * Form over weight *

Met-Con (6 Min AMRAP):

  • 7 Dynamic Push Up
  • 7 Sit Up w/ Plate (45/25)
  • 7 Plate Ground 2 Overhead (45/25)

Fitness

Strength (EMOM For 8 Min):

  • 7 DB Thrusters
    * Good squats & good presses *

Met-Con (Complete):

6 Min AMRAP:

  • 7 Push Ups
  • 7 Sit Up w/ Plate (25/15)
  • 7 Plate Ground 2 Overhead (25/15)

Rest 1 Min

6 Min AMRAP:

  • 7 Ring Row
  • 10 Step Ups (16")(5/5)
  • 15 Plank Shoulder Taps

Mobility (NFT):

  • Smash Hips & Shoulders w/ Ball
  • Banded Hip & Shoulder Distractions
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Capsule Stretch
  • Lizard Pose
  • Frog Pose
  • Butterfly
  • Saddle
  • Foam Roll

Express

Warm Up (Complete):

45 sec on/15 sec off:

  • Row
  • Assault Bike
  • Jump Rope
  • Paleo Chair
  • Air Squat

Met-Con (Complete):

6 Min AMRAP:

  • 7 Push Ups
  • 7 Sit Up w/ Plate (25/15)
  • 7 Plate Ground 2 Overhead (25/15)

Rest 1 Min

6 Min AMRAP:

  • 7 Ring Row
  • 10 Step Ups (16")(5/5)
  • 15 Plank Shoulder Taps

Mobility (NFT):

  • Smash Hips & Shoulders w/ Ball
  • Banded Hip & Shoulder Distractions
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Capsule Stretch
  • Lizard Pose
  • Frog Pose
  • Butterfly
  • Saddle
  • Foam Roll