"Keep Climbing"

Daily Programming

Warm Up (Complete):

  • 2 Min. Row (Meters)
  • 2 Min. Assault Bike (60-65 RPM)
  • 2 Min. Jump Rope OR Step Up

Strength (4 Rounds NFT):

  • 10 DB Walking Lunges (5/5)
  • 5 TTB OR 10 Tucks Ups
  • 5 Ring Dips OR 10 Bench Dips
    * Add weight each set on Lunges *
    * Holding DBs in Suitcase position *

Met-Con (12 Min AMRAP):

2,4,6,8,10.....

  • Wall Balls (20/14/10)
  • Weighted Sit Up
  • Lateral Box Over (24"/20"/16")
    * Use same ball for Sit Ups and Wall Balls *
    * Score is total reps *
    * Post score to Train Heroic OR Whiteboard *

Cash Out (2 Rounds):

  • Double Arm Rope Slams (20 sec)
  • Alternating Single Arm Rope Slams (20 sec)
  • Figure 8 Rope Slams (20 sec)
    * Rest 1 min between rounds *

Mobility (NFT):

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

Express

Warm Up (Complete):

  • 2 Min. Row (Meters)
  • 2 Min. Assault Bike (60-65 RPM)
  • 2 Min. Jump Rope OR Step Up

Met-Con (12 Min AMRAP):

2,4,6,8,10.....

  • Wall Balls (14/10)
  • Weighted Sit Up
  • Lateral Box Over (20"/16")
    * Use same ball for Sit Ups and Wall Balls *
    * Score is total reps *
    * Post score to Train Heroic OR Whiteboard *

Cash Out (2 Rounds):

  • Double Arm Rope Slams (20 sec)
  • Alternating Single Arm Rope Slams (20 sec)
  • Figure 8 Rope Slams (20 sec)
    * Rest 1 min between rounds *

Mobility (NFT):

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