"Real Rock Radio"

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Daily Programming

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • High Kicks
  • Floor Sweeps
  • Lunge w/ Twist
  • Spiderman Crawl w/ Elbow Drop
  • Arm Circles
  • Lateral Shuffle

Performance

Strength (3 x 3):

  • Strict Press
  • Push Press
    * Add weight each set *
    * Do all sets of strict press first *
    * 3 sets of each move *

Met-Con (Complete):

EMOM For 5 Min:

  • Calorie Assault Bike (15/8)

EMOM For 5 Min:

  • 20 Ball Slams (30/20)

EMOM For 5 Min:

  • 10 Box Jumps (24"/20")

Fitness

Met-Con (EMOM For 25 Min):

  • 1)  20 Bench Dips
  • 2)  Meter Row (200/150)
  • 3)  Seal Walk (20m) OR 10 Slider Pike Ups
  • 4)  18 Russian KB Swings w/ Lateral Step
  • 5)  Calorie Assault Bike (15/10)

Mobility (NFT):

  • Smash Shoulders & Hips / Ball
  • Banded Shoulder & Hips Distractions
  • Couch Stretch
  • Pigeon Pose
  • Internal Shoulder Rotation
  • Front Fold
  • Downward Dog
  • Foam Roll

Express

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • High Kicks
  • Floor Sweeps
  • Lunge w/ Twist
  • Spiderman Crawl w/ Elbow Drop
  • Arm Circles
  • Lateral Shuffle

Met-Con (EMOM For 25 Min):

  • 1)  20 Bench Dips
  • 2)  Meter Row (200/150)
  • 3)  Seal Walk (20m) OR 10 Slider Pike Ups
  • 4)  18 Russian KB Swings w/ Lateral Step
  • 5)  Calorie Assault Bike (15/10)

Mobility (NFT):

  • Smash Shoulders & Hips / Ball
  • Banded Shoulder & Hips Distractions
  • Couch Stretch
  • Pigeon Pose
  • Internal Shoulder Rotation
  • Front Fold
  • Downward Dog
  • Foam Roll