"Hotel California"

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Floor Sweeps
  • Spiderman Crawl w/ Elbow Drop
  • Inch Worm
  • Lunge w/ Twist
  • Lateral Shuffle

2 x 20:

  • Band Pull Aparts
  • Pass Thru w/ PVC
  • DB Front Raise (Light)

Performance

Met-Con (15 Min Ladder):

Work Up To A Heavy 5 On Bench Press

Then...

  • 2 Bench Press @ Heavy 5 Weight
  • 2, 4, 6, 8, 10, 12, etc... Air Squats
    * Bench Always stays at 2 Reps *
    * Add 2 Air Squats every time *
    * Go until 15 min is up *

Strength (3 x 10):

  • Strict Pull Ups
  • Single Arm DB Bent Over Row (10/10)
    * Scale Pull Ups to Feet Elevated Ring Pull Ups *

Fitness

Met-Con (3 Rounds):

30 sec on/30 sec off:

  • Wall Balls (20/14)
  • Ball Slams (30/20)
  • Step Up w/ Curl
  • Med Ball Sit Up (20/14)
  • Burpees
  • Row
    * 3 Min 1st Round *
    * 2 Min 2nd Round *
    * 1 Min 3rd Round *
    * Max Reps Every Round *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Eagle Arms
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Floor Sweeps
  • Spiderman Crawl w/ Elbow Drop
  • Inch Worm
  • Lunge w/ Twist
  • Lateral Shuffle

2 x 20:

  • Band Pull Aparts
  • Pass Thru w/ PVC
  • DB Front Raise (Light)

Met-Con (3 Rounds):

30 sec on/30 sec off:

  • Wall Balls (20/14)
  • Ball Slams (30/20)
  • Step Up w/ Curl
  • Med Ball Sit Up (20/14)
  • Burpees
  • Row
    * 3 Min 1st Round *
    * 2 Min 2nd Round *
    * 1 Min 3rd Round *
    * Max Reps Every Round *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Eagle Arms
  • Cobra
  • Childs Pose
  • Foam Roll