"Heavy Skwats"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

3 x 10:

  • Jump Squats
  • Speed Skaters
  • Spiderman

Performance

Strength (3RM):

  • Back Squat
    * Take 10 min to find a 3RM *

Met-Con (Fight Gone Bad):

3 Rounds (1 min work each move):

  • Wall Balls (20/14)
  • SDLHP (97/75)
  • Push Press (95/75)
  • Walking Lunges
  • Row (Calories)
    * Round 1 = 15 Reps *
    * Round 2 = 20 Reps *
    * Round 3 = 25 Reps *
    * 1 min rest between rounds *

Fitness

Strength (3 x 10):

  • Goblet Squat (53/35)

Met-Con (Fight Gone Bad):

3 Rounds (1 min work each move):

  • Wall Balls (14/10)
  • SDLHP w/KB (53/35)
  • Push Press w/DB (30/15)
  • Walking Lunges
  • Row (Calories)
    * Round 1 = 15 Reps *
    * Round 2 = 20 Reps *
    * Round 3 = 25 Reps *
    * 1 min rest between rounds *

Cash Out (3 Rounds):

10 sec each move:

  • V-Up
  • Hollow Body Flutter Kick
  • Hollow Body Hold
  • Sit Up
  • Russian Twist
  • Rest

Mobility (NFT):

  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • T-Spine Mobility
  • Foam Roll

Express

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

3 x 10:

  • Jump Squats
  • Speed Skaters
  • Spiderman

Met-Con (Fight Gone Bad):

3 Rounds (1 min work each move):

  • Wall Balls (14/10)
  • SDLHP w/KB (53/35)
  • Push Press w/DB (30/15)
  • Walking Lunges
  • Row (Calories)
    * Round 1 = 15 Reps *
    * Round 2 = 20 Reps *
    * Round 3 = 25 Reps *
    * 1 min rest between rounds *

Mobility (NFT):

  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • T-Spine Mobility
  • Foam Roll