"Lift"

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Daily Programming

Warm Up (EMOM For 6 Min):

  • High Knees (D & B) + 4 Burpees
  • Butt Kicks (D & B) + 4 Burpees

2 Rounds (15 Reps Each):

  • Press w/ PVC
  • Pass Thru w/ PVC
  • Arm Circles

Performance

Strength (EMOM For 10 Min):

  • Min 1 & 2:  4 Strict Press
  • Min 3 & 4:  3 Strict Press + 1 Push Press
  • Min 5 & 6:  2 Strict Press + 2 Push Press
  • Min 7 & 8:  1 Strict Press + 3 Push Press
  • Min 9 & 10:  4 Push Press
    * Work up to your weight before you start *
    * Same weight for all reps *

Met-Con (4 Rounds):

  • Assault Bike OR Row (60 sec)
  • DB Power Clean (60/30) (30 sec)
  • Jump Rope (60 sec)
  • DB Snatch (60/30) (30 sec)
    * 1 min rest between rounds *
    * Score = Cals + Cleans + Snatch *

Fitness

Strength (EMOM For 10 Min):

  • Min 1 & 2:  8 DB Strict Press
  • Min 3 & 4:  6 DB Strict Press + 2 DB Push Press
  • Min 5 & 6:  4 DB Strict Press + 4 DB Push Press
  • Min 7 & 8:  2 DB Strict Press + 6 DB Push Press
  • Min 9 & 10:  8 DB Push Press
    * Same DBs for all reps *

Met-Con (4 Rounds):

  • Assault Bike OR Row (60 sec)
  • DB Power Clean (60/30) (30 sec)
  • Jump Rope (60 sec)
  • DB Snatch (60/30) (30 sec)
    * 1 min rest between rounds *
    * Score = Cals + Cleans + Snatch *

Extra Credit (2 Rounds):

  • 20 Banded Triceps Pull Down
  • 20 DB Curl
  • 10 GHD Sit Up 

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Twisted Cross
  • Capsule Stretch
  • Puppy Dog
  • Banded Shoulder Distractions
  • Ankles/Calves/Shins
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (EMOM For 6 Min):

  • High Knees (D & B) + 4 Burpees
  • Butt Kicks (D & B) + 4 Burpees

2 Rounds (15 Reps Each):

  • Press w/ PVC
  • Pass Thru w/ PVC
  • Arm Circles

Met-Con (4 Rounds):

  • Assault Bike OR Row (60 sec)
  • DB Power Clean (60/30) (30 sec)
  • Jump Rope (60 sec)
  • DB Snatch (60/30) (30 sec)
    * 1 min rest between rounds *
    * Score = Cals + Cleans + Snatch *

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Twisted Cross
  • Capsule Stretch
  • Puppy Dog
  • Banded Shoulder Distractions
  • Ankles/Calves/Shins
  • Cobra
  • Childs Pose
  • Foam Roll