"Crunchfest Prep 3"

Daily Programming

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • High Knees
  • Butt Kicks
  • High Kicks
  • Lunge
  • Lateral Shuffle
  • Carioca
  • Backpedal

Performance

Strength (3 x 10):

  • DB Row (10/10)
  • Tricep Kickback OR Pull Downs
  • Hip Thrusts w/Barbell
    * Back on bench for Hip Thrusts *

Met-Con (4 Rounds):

Every 5 Minutes Complete:

  • Wall Sit (30 sec)
  • 15 DB Thruster (20/10)
  • 15 SDLHP w/KB (53/35)
  • Pillar Plank (30 sec)
  • 15 Sit Ups w/Plate (25/10)
  • 15 Burpees
    * 1 min rest between rounds *
    * If you don't complete moves in 5 min, start next round where you left off *

Fitness

Strength (3 x 10):

  • DB Row (10/10)
  • Tricep Kickback OR Pull Downs
  • Hip Thrusts w/Barbell
    * Back on bench for Hip Thrusts *

Met-Con (4 Rounds):

  • Wall Sit (30 sec)
  • 15 DB Thruster (20/10)
  • 15 SDLHP w/KB (53/35)
  • Pillar Plank (30 sec)
  • 15 Sit Ups w/Plate (25/10)
  • 15 Burpees
    * 1 min rest between rounds *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Dragon Pose
  • Lizard Pose
  • Banded Shoulder Distractions
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (30 sec Each Move):

  • High Knees
  • Butt Kicks
  • Arm Circles
  • Jump Rope

Met-Con (4 Rounds):

  • Wall Sit (30 sec)
  • 15 DB Thruster (20/10)
  • 15 SDLHP w/KB (53/35)
  • Pillar Plank (30 sec)
  • 15 Sit Ups w/Plate (25/10)
  • 15 Burpees
    * 1 min rest between rounds *

Mobility (NFT):

  • Banded Hip Distractions
  • Couch Stretch
  • Lateral Hip Opener
  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Cobra
  • Childs Pose
  • Foam Roll