"Junk"

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Buut Kicks
  • Kick Outs
  • High Kicks
  • Floor Sweeps
  • Lunge w/ Twist
  • Spiderman Crawl w/ Elbow Drop

2 Rounds (NFT):

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

Performance

Strength (NFT):

  • Work up to Barbell weight

Met-Con (8 RFT):

  • 5 Hang Power Clean + Push Press
  • 7 Front Squat
  • 9 Box Jumps (24"/20")
    * Do 1 Hang Clean & 1 Push Press 5x *
    * Use the same weight for all BB moves *

Fitness

Met-Con (2 Rounds):

  • 400m Row
  • 30 Wall Balls (20/14)
  • 20 Sit Ups
  • 10 Push Ups
  • 400m Run/40 Cal Bike
  • 30 KB Swings (53/35)
  • 20 Tuck Ups
  • 10 Burpees
  • 100 Jump Rope
  • 90 Ankle Biter
  • 80 Mountain Climbers

Mobility (NFT):

  • Smash Hips & Shoulders w/ Ball
  • Banded Hip & Shoulder Distractions
  • Couch Stretch
  • Banded Lat Stretch
  • Pigeon Pose
  • Forward Fold
  • Triangle
  • Downward Dog
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Buut Kicks
  • Kick Outs
  • High Kicks
  • Floor Sweeps
  • Lunge w/ Twist
  • Spiderman Crawl w/ Elbow Drop

Met-Con (2 Rounds):

  • 400m Row
  • 30 Wall Balls (20/14)
  • 20 Sit Ups
  • 10 Push Ups
  • 400m Run/40 Cal Bike
  • 30 KB Swings (53/35)
  • 20 Tuck Ups
  • 10 Burpees
  • 100 Jump Rope
  • 90 Ankle Biter
  • 80 Mountain Climbers

Mobility (NFT):

  • Smash Hips & Shoulders w/ Ball
  • Banded Hip & Shoulder Distractions
  • Couch Stretch
  • Banded Lat Stretch
  • Pigeon Pose
  • Forward Fold
  • Triangle
  • Downward Dog
  • Cobra
  • Childs Pose
  • Foam Roll