"Shameless"

Daily Programming

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Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Arm Circles
  • Walking Lunges
  • Lateral Shuffle

3 x 10:

  • Med Ball Floor Press
  • Banded Row
    * Throw ball as high as you can while still catching it *

Performance

Strength (10RM):

  • Bench Press
    * Find your heaviest set of 10 *

Met-Con (21-18-15-12-9-6-3):

  • Pull Ups/Lat Pull Downs/Ring Row

After Every set of Pulls Do The Following....

  • 10 Bench Press @ 80% of 10RM
  • 100ft Farmers Carry (AHAP)

Fitness

Strength (10-10-10-10-10):

  • Single Arm DB Bench Press (10/10)
    * Adjust weight between sets as needed *

Met-Con (4 Rounds):

  • 16 Slam Ball Thrusters (30/20)
  • 12 K2E/Tuck Ups
  • 8 Ring Row
  • 50m Farmers Carry (AHAP)

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Chest Opener
  • Banded Shoulder Distractions
  • Twisted Cross
  • Forward Fold
  • Frog Pose
  • Eagle Arms
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Arm Circles
  • Walking Lunges
  • Lateral Shuffle

Met-Con (4 Rounds):

  • 16 Slam Ball Thrusters (30/20)
  • 12 K2E/Tuck Ups
  • 8 Ring Row
  • 50m Farmers Carry (AHAP)

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Chest Opener
  • Banded Shoulder Distractions
  • Twisted Cross
  • Forward Fold
  • Frog Pose
  • Eagle Arms
  • Cobra
  • Childs Pose
  • Foam Roll