"The Shoulders"

Daily Programming

Warm Up (Complete):

Down & Back:

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

3 Min Cardio (Your Choice):

  • Assault Bike/Rope Slam/Jumping Jacks/Speed Skater

3 x 10 w/ PVC (NFT):

  • Pass Thrus
  • Press
  • Muscle Snatch

Skill (5-10 Min):

  • Work on Hang Snatch & find your weight

Performance

Met Con (21-15-9):

  • Calorie Row
  • Hang Snatch (75/55)
  • TTB

Cash Out (EMOM For 10 Min):

  • Double KB Overhead Carry (50ft)
  • Hollow Rock + Flutter Kicks + Sit Ups
    * 15 sec for all ab moves *

Fitness

Met-Con (21-15-9):

  • Calorie Row
  • DB Snatch
  • K2E/Tuck Ups
    * L + R = 1 rep on Snatch *

Cash Out (EMOM For 10 Min):

  • Farmers Carry AHAP (45 sec)
  • Hollow Rock + Flutter Kicks + Sit Ups
    * 15 sec each ab move *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Lizard Pose
  • Dragon Pose
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

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

3 Min Cardio (Your Choice):

  • Assault Bike/Rope Slam/Jumping Jacks/Speed Skater

Met-Con (21-15-9):

  • Calorie Row
  • DB Snatch
  • K2E/Tuck Ups
    * L + R = 1 rep on Snatch *

Cash Out (EMOM For 10 Min):

  • Farmers Carry AHAP (45 sec)
  • Hollow Rock + Flutter Kicks + Sit Ups
    * 15 sec each ab move *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Lizard Pose
  • Dragon Pose
  • Cobra
  • Childs Pose
  • Foam Roll