"Jackie"

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lunge w/Twist
  • Inch Worm
  • Bear Crawl
  • Lateral Shuffle

3 Rounds (20 sec Each):

  • Rope Slam
  • Plank
  • Glute Bridge

Foam Roll As needed


Performance

Strength (4 Rounds):

  • 6 Deadlift (135/95)
  • 4 Hang Power Clean 
  • 2 Front Rack Lunges
    * Use the same weight for all moves *
    * Rest as needed between sets *

Met-Con (For Time):

"Jackie"

  • 1000m Row
  • 50 Barbell Thrusters (45/35)
  • 30 Pull Ups

Fitness

Strength (4 Rounds):

  • 6 DB Deadlift
  • 4 DB Hang Power Clean 
  • 2 DB Front Rack Lunges
    * Use the same weight for all moves *
    * Rest as needed between sets *

Met-Con (For Time):

"Scaled Jackie"

  • 1000m Row
  • 50 DB Thrusters (45/35)
  • 30 Ring Row

Cash Out (3 Rounds):

"Friday Pump"

  • 20 Band Pull Aparts
  • 20 Banded Press
  • 20 Curls
  • 20 Banded Pull Down

Mobility (NFT):

  • Front Fold
  • Wide Leg Front Fold
  • Triangle
  • Frog Pose
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lunge w/Twist
  • Inch Worm
  • Bear Crawl
  • Lateral Shuffle

Met-Con (For Time):

"Scaled Jackie"

  • 1000m Row
  • 50 DB Thrusters (45/35)
  • 30 Ring Row

Cash Out (3 Rounds):

"Friday Pump"

  • 20 Band Pull Aparts
  • 20 Banded Press
  • 20 Curls
  • 20 Banded Pull Down

Mobility (NFT):

  • Front Fold
  • Wide Leg Front Fold
  • Triangle
  • Frog Pose
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Ankles/Calves/Shins
  • Foam Roll