"Crunchfest Hangover"

Daily Programming

Warm Up (2 Rounds):

30 sec each move:

  • Jump Rope
  • Farmers Carry
  • Bradford Press
  • Broad Jump

Performance

Strength (1-1-1-1-1):

  • Push Press

Met-Con (21-15-9):

  • Russian KB Swing (53/35)
  • DB Push Press (30/20)
    * 400m Row OR Run between each round *

Fitness

Strength (8-8-8-8-8):

  • DB Push Press

Met-Con (21-15-9):

  • Russian KB Swing (35/25)
  • DB Push Press (20/15)
    * 400m Row OR Run between each round *

Cash Out (3 Rounds):

10 reps each move:

  • Reverse Crunch
  • Side Plank (R)
  • Side Plank (L)
  • Toe Touches

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Frog Pose
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (2 Rounds):

30 sec each move:

  • Jump Rope
  • Farmers Carry
  • Bradford Press
  • Broad Jump

Met-Con (21-15-9):

  • Russian KB Swing (53/35)
  • DB Push Press (30/20)
    * 400m Row OR Run between each round *

Cash Out (3 Rounds):

10 reps each move:

  • Reverse Crunch
  • Side Plank (R)
  • Side Plank (L)
  • Toe Touches

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Frog Pose
  • Pigeon Pose
  • Foam Roll