"Sober"

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Spiderman Crawls w/ Elbow Drop
  • Lateral Shuffle

2 Rounds (NFT):

  • Banded Lateral Walk (15/15)
  • Monster Walk (15/15)
  • Hip Swings (10/10)

Performance

Strength (3-3-3-1-1):

  • Back Squat
    * Work up to last weeks heavy 3 *
    * Do that weight on the 3rd set *
    * Add weight for last 2 sets of 1 *

Met-Con (Every 8 Min For 40 Min):

  • Calorie Row/Bike (20/15)
  • 15 DB Power Clean
  • 200m Run
  • 15 Wall Balls (20/14)
  • 50 Double Unders
  • 15 Burpees

Fitness

Strength (12-12-12-12-12):

  • DB Front Squat
    * Use the same weight as last week *

Met-Con (3 Rounds):

  • Calorie Row/Bike (20/15)
  • 15 DB Power Clean
  • 200m Run
  • 15 Wall Balls (20/14)
  • 50 Jump Rope
  • 15 Burpees

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Ankles/Calves/Shins
  • Banded Shoulder Distractions
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Spiderman Crawls w/ Elbow Drop
  • Lateral Shuffle

Met-Con (2 Rounds):

  • Calorie Row/Bike (20/15)
  • 15 DB Power Clean
  • 200m Run
  • 15 Wall Balls (20/14)
  • 50 Jump Rope
  • 15 Burpees

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Ankles/Calves/Shins
  • Banded Shoulder Distractions
  • Foam Roll