"Here We Go"

Daily Programming

Warm Up (Complete):

Down & Back:

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

2 Rounds (NFT):

  • 30 sec Wall Sit + 30 sec Speed Skater
  • 20 Crunches + 20 Sit Ups
  • 10 Push Ups + 10 Superman

Performance

Strength (10-8-6-4-2):

  • Bench Press
  • Pull Ups
    * Work up to Body Weight OR Heavy 10 *
    * Superset moves *

Met-Con (5 Rounds):

1 Min Each Station:

  • Calorie Row/Bike
  • DB Floor Press
  • DB Hang Clean
  • Front Rack KB Carry
    * Score = Cals = Reps *

Fitness

Strength (10-8-6-4-2):

  • Bench Press
  • Lat Pull Down
    * Work up to Body Weight OR Heavy 10 *
    * Superset moves *

Met-Con (5 Rounds):

1 Min Each Station:

  • Calorie Row/Bike
  • DB Floor Press
  • DB Hang Clean
  • Farmers Carry
    * Score = Cals = Reps *

Skill Finisher (2 Rounds):

  • 20 GHD OR Weighted Sit Up

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Chest Opener
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Fragon
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

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

Met-Con (5 Rounds):

1 Min Each Station:

  • Calorie Row/Bike
  • DB Floor Press
  • DB Hang Clean
  • Farmers Carry
    * Score = Cals = Reps *

Skill Finisher (2 Rounds):

  • 20 GHD OR Weighted Sit Up

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Chest Opener
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Fragon
  • Cobra
  • Childs Pose
  • Foam Roll