"You Can't Hide"

Daily Programming

Warm Up (2 Rounds):

  • Row (1 min)
  • Jump Rope (45 sec)
  • Plank (30 sec)
  • Hollow Body Hold (15 sec)

Performance

Strength (30 Reps):

  • Strict Pull Ups
    * You can band them *
    * They should be HARD!! *
    * If you do more than 5 banded, it's too easy *
    * Every break, 5 Heavy Single Arm Bent Over Row *

Met-Con (5 Rounds):

  • 1st Min:  DB Front Squat
  • 2nd Min:  Rope Slam
  • 3rd Min:  Step Ups
  • 4th Min:  Tricep Dips OR Pull Down
    * 1st Round = 30 sec on/30 sec off *
    * 2nd Round = 40 sec on/20 sec off *
    * 3rd Round = 50 sec on/10 sec off *
    * 4th Round = 40 sec on/20 sec off *
    * 5th Round = 30 sec on/30 sec off *

Fitness

Strength (30 Reps):

  • Heavy Lat Pull Down
    * They should be HARD!! *
    * If you do more than 5 at a time, it's too easy *
    * Every break, 5 Heavy Single Arm Bent Over Row *

Met-Con (5 Rounds):

  • 1st Min:  DB Front Squat
  • 2nd Min:  Rope Slam
  • 3rd Min:  Step Ups
  • 4th Min:  Tricep Dips OR Pull Down
    * 1st Round = 30 sec on/30 sec off *
    * 2nd Round = 40 sec on/20 sec off *
    * 3rd Round = 50 sec on/10 sec off *
    * 4th Round = 40 sec on/20 sec off *
    * 5th Round = 30 sec on/30 sec off *

Cash Out (EMOM For 4 Min):

  • 20 Flutter Kicks
  • 20 Russian Twist
    * Both moves every min *

Mobility (NFT):

  • Banded Hip & Shoulder Distractions
  • Smash Hips w/ Ball
  • Pigeon Pose
  • Couch Stretch
  • Seated Straddle
  • Butterfly
  • Frog Pose
  • Dragon Pose
  • Fragon
  • Banded Paleo Chair
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (2 Rounds):

  • Row (1 min)
  • Jump Rope (45 sec)
  • Plank (30 sec)
  • Hollow Body Hold (15 sec)

Met-Con (5 Rounds):

  • 1st Min:  DB Front Squat
  • 2nd Min:  Rope Slam
  • 3rd Min:  Step Ups
  • 4th Min:  Tricep Dips OR Pull Down
    * 1st Round = 30 sec on/30 sec off *
    * 2nd Round = 40 sec on/20 sec off *
    * 3rd Round = 50 sec on/10 sec off *
    * 4th Round = 40 sec on/20 sec off *
    * 5th Round = 30 sec on/30 sec off *

Cash Out (EMOM For 4 Min):

  • 20 Flutter Kicks
  • 20 Russian Twist
    * Both moves every min *

Mobility (NFT):

  • Banded Hip & Shoulder Distractions
  • Smash Hips w/ Ball
  • Pigeon Pose
  • Couch Stretch
  • Seated Straddle
  • Butterfly
  • Frog Pose
  • Dragon Pose
  • Fragon
  • Banded Paleo Chair
  • Cobra
  • Childs Pose
  • Foam Roll