"Adding 10 Pounds"

Daily Programming

Warm Up (EMOM For 6 Min):

  • 5 Air Squats
  • 10 Bench Dips
  • 20 Mountain Climbers On Sliders
    * All moves in a minute *

Performance

Strength (3,3,3,3,3):

  • Front Squat
    * Go 10 pounds heavier than last week *
    * Do not pause at the bottom *

Met-Con (6 Rounds):

  • 6 Renegade Row (6/6)
  • 6 DB Front Squat
  • 6 DB Push Press
    * Go heavy on the DBs *

Fitness

Strength (5,5,5,5,5):

  • DB Front Squat
    * Go one set hazier on the DBs than last week *
    * Do not pause at the bottom *

Met-Con (6 Rounds):

  • 6 Renegade Row (6/6)
  • 6 DB Front Squat
  • 6 DB Push Press
    * Use the same DBs for all moves *

Cash Out (3 Rounds):

  • Max Weight Prowler Push (One Way)
  • Assault Bike (5 Cals)
    * Rest 1 min between rounds *

Mobility (NFT):

  • Banded Hip Distractions
  • Lateral Hip Opener
  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Internal Shoulder Flexion
  • Bilateral Shoulder Flexion
  • Foam Roll

Express

Warm Up (EMOM For 6 Min):

  • 5 Air Squats
  • 10 Bench Dips
  • 20 Mountain Climbers On Sliders
    * All moves in a minute *

Met-Con (10 Rounds):

  • 6 Renegade Row (6/6)
  • 6 DB Front Squat
  • 6 DB Push Press
    * Use the same DBs for all moves *

Cash Out (1 Minute):

  • Max Calorie Assault Bike

Mobility (NFT):

  • Banded Hip Distractions
  • Lateral Hip Opener
  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Internal Shoulder Flexion
  • Bilateral Shoulder Flexion
  • Foam Roll