"What A Challenge"

Daily Programming

Warm Up (EMOM For 9 Min):

  • Banded Lateral Walk
  • Jump Rope
  • Spiderman

Performance

Strength (3RM):

  • Power Clean
    * Take 10 min to find a 3RM *

Met-Con (Complete):

  • @ 0 Minutes Complete:
    50 Burpees
  • @ 4 Minutes Complete:
    50 Wall Balls (20/14)
  • @ 8 Minutes Complete:
    40 DB Hang Clean & Press (40/20)
  • @ 12 Minutes Complete:
    40 Box Jumps/Step Ups (24"/20")
  • @ 16 Minutes Complete:
    20 Shoulder 2 Overhead (95/55)

Fitness

Strength (5-5-5-5-5):

  • Barbell Deadlift High Pull
    * Add weight each set *

Met-Con (Complete):

  •  
  • 50 Burpees
  • 50 Wall Balls (20/14)
  • 40 DB Hang Clean & Press (40/20)
  • 40 Box Jumps/Step Ups (24"/20")
  • 20 Shoulder 2 Overhead (95/55)

Mobility (NFT):

  • Super Front Rack
  • Banded Shoulder Distraction
  • Couch Stretch
  • Ankles/Calves/Shins
  • Bilateral Shoulder Flexion
  • Twisted Cross
  • Capsule Stretch
  • Foam Roll

Express

Warm Up (EMOM For 9 Min):

  • Banded Lateral Walk
  • Jump Rope
  • Spiderman

Met-Con (Complete):

8 Minute AMRAP:

  • Calorie Row (15/12)
  • 15 DB Hang Clean & Press

Rest 2 minutes Then...

8 Minute AMRAP:

  • Assault Bike Calories (10/8)
  • 10 DB Snatch (5/5)
    * Alternate arms each Snatch *

Mobility (NFT):

  • Super Front Rack
  • Banded Shoulder Distraction
  • Couch Stretch
  • Ankles/Calves/Shins
  • Bilateral Shoulder Flexion
  • Twisted Cross
  • Capsule Stretch
  • Foam Roll