"Can't You See?"

Daily Programming

Warm Up (3 Rounds):

20 sec Each Move:

  • Step Up
  • Lat Over
  • Bench Dip
  • Paleo Chair
  • Plank
  • Spiderman

Performance

Strength (3-2-1-2-3):

  • Front Squat
    * Try to add 5# to last weeks weights *
    * All sets at the same weight *

Met-Con (5 RFT):

  • 200m Run/Row
  • 10 DB Hex Press
  • 10 DB Front Squat
  • 10 Ring Row
  • 10 V-Ups
    * 20 min time cap *
    * Use the same DBs for all moves *

Fitness

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

  • DB Front Squat
    * Same weight throughout *

Met-Con (5 RFT):

  • 200m Run/Row
  • 10 DB Hex Press
  • 10 DB Front Squat
  • 10 Ring Row
  • 10 V-Ups
    * 20 min time cap *
    * Use the same DBs for all moves *

Mobility (NFT):

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

Express

Warm Up (3 Rounds):

20 sec Each Move:

  • Step Up
  • Lat Over
  • Bench Dip
  • Paleo Chair
  • Plank
  • Spiderman

Met-Con (5 RFT):

  • 200m Run/Row
  • 10 DB Hex Press
  • 10 DB Front Squat
  • 10 Ring Row
  • 10 V-Ups
    * 20 min time cap *
    * Use the same DBs for all moves *

Mobility (NFT):

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