"Almost 2018"

Daily Programming

Warm Up (Complete):

  • 5 Min Assault Bike/Row
  • Banded Lateral Walk (20/20)
  • Banded Forward/Reverse Walk (20/20)
  • 20 PVC Pass Thrus
  • 20 Band Pull Aparts

Performance

Skill/Strength (5 Rounds):

  • 1 High Hang Clean
  • 1 Hang Clean (Above Knee)
  • 1 Hang Clean (Below Knee)

Met-Con (EMOM For 10 Min):

  • 10 Burpee Pull Ups
  • 5 Power Clean (135/105)
    * If you can't pull up, jump & touch the bar *

Fitness

Strength (5 x 5):

  • Sumo Deadlift High Pull
    * Use a BB *
    * AHAP *

Met-Con (Complete):

21-15-9:

  • KB Swing
  • DB Front Squat
  • Calorie Bike/Row
    * Rest 1 min *

21-15-9:

  • Rope Slams
  • Walking Lunges
  • Russian Twist

Accessory Work (3 x 10):

  • DB Lateral Raise
  • Barbell Curl
  • DB Skull Crusher + DB Bench Press

Mobility (NFT):

  • Saddle
  • Eagle Arms
  • Archer Arms
  • Lateral Hip Opener
  • Pigeon Pose
  • Frog Pose
  • Couch Stretch
  • Twisted Cross
  • Capsule Stretch
  • Banded Shoulder Distractions
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

  • 5 Min Assault Bike/Row
  • Banded Lateral Walk (20/20)
  • Banded Forward/Reverse Walk (20/20)
  • 20 PVC Pass Thrus
  • 20 Band Pull Aparts

Met-Con (Complete):

21-15-9:

  • KB Swing
  • DB Front Squat
  • Calorie Bike/Row
    * Rest 1 min *

21-15-9:

  • Rope Slams
  • Walking Lunges
  • Russian Twist

Mobility (NFT):

  • Saddle
  • Eagle Arms
  • Archer Arms
  • Lateral Hip Opener
  • Pigeon Pose
  • Frog Pose
  • Couch Stretch
  • Twisted Cross
  • Capsule Stretch
  • Banded Shoulder Distractions
  • Cobra
  • Childs Pose
  • Foam Roll