"The Rain Will Kill Us All"

Daily Programming

Warm Up (Complete):

3 Min Cardio (Your Choice):

  • Run/Row/Bike/Jump Rope/Plank Shoulder Tap

2 Rounds (15 Reps Each):

  • Banded Good Morning
  • Band Pull Aparts
  • Hip Swings

Performance

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

  • Deadlift
  • Barbell Curl
    * Work up to 1.5x BW OR Heavy 10 *
    * Superset moves *

Met-Con (Complete):

3 Rounds (3 Min On/1 Min Off):

  • 30 Jump Rope
  • 10 Single Arm DB Bent Over Row (5/5)
  • 5 DB Thruster
    * Start back where you left off *

3 Rounds (3 Min on/1 Min off):

  • 30 sec Single Arm Plank (15 sec/15 sec)
  • 10 Rope Slam
  • 5 Ball Slam
    * Start back where you left off *
    * Score = Total Rounds *

Fitness

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

  • KB Deadlift
  • Barbell Curl
    * Work up to 1.5x BW OR Heavy 10 *
    * Superset moves *

Met-Con (Complete):

3 Rounds (3 Min On/1 Min Off):

  • 30 Jump Rope
  • 10 Ring Row
  • 5 DB Thruster
    * Start back where you left off *

3 Rounds (3 Min on/1 Min off):

  • 30 sec Plank
  • 10 Rope Slam
  • 5 Ball Slam
    * Start back where you left off *
    * Score = Total Rounds *

Skill Finisher (2 Rounds):

  • 20 Weighted Glute Bridge

Mobility (NFT):

  • Front Fold
  • Triangle
  • Butterfly
  • Frog Pose
  • Saddle Pose
  • Eagle Arms
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (Complete):

3 Min Cardio (Your Choice):

  • Run/Row/Bike/Jump Rope/Plank Shoulder Tap

2 Rounds (15 Reps Each):

  • Banded Good Morning
  • Band Pull Aparts
  • Hip Swings

Met-Con (Complete):

3 Rounds (3 Min On/1 Min Off):

  • 30 Jump Rope
  • 10 Ring Row
  • 5 DB Thruster
    * Start back where you left off *

3 Rounds (3 Min on/1 Min off):

  • 30 sec Plank
  • 10 Rope Slam
  • 5 Ball Slam
    * Start back where you left off *
    * Score = Total Rounds *

Skill Finisher (2 Rounds):

  • 20 Weighted Glute Bridge

Mobility (NFT):

  • Front Fold
  • Triangle
  • Butterfly
  • Frog Pose
  • Saddle Pose
  • Eagle Arms
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Foam Roll