"Up & Down"

Daily Programming

Warm Up (3 Rounds):

  • 200m Run
  • Handstand Hold (30 sec)
  • 10 Goblet Squats
    * Scale handstand to Plank *

Performance

Strength (EMOM For 8 Min):

  • Tempo Push Ups
    * 5-8 reps every min *
    * 3 sec down , 3 sec hold, 3 sec up , 3 sec hold *

Met-Con (20 Min Time Cap):

  • 60 Calorie Row
  • 50 TTB
  • 40 Wall Balls (20/14)
  • 30 KB Swings (53/35)
  • 20 Muscle Ups
    * If you get all reps done, work your way back up *
    * Only do muscle ups once *

Fitness

Strength (EMOM For 8 Min):

  • Push Ups
    * 5-8 reps *

Met-Con (20 Min Time Cap):

  • 50 Calorie Row
  • 40 Hanging Knee Raises
  • 30 Wall Balls (14/10)
  • 20 KB Swings (35/25)
  • 10 Atomic Burpees (20/10)
    * If you get all reps done, work your way back up *
    * Only do Atomic Burpees once *

Mobility (NFT):

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

Express

Warm Up (3 Rounds):

  • 200m Run
  • Handstand Hold (30 sec)
  • 10 Goblet Squats
    * Scale handstand to Plank *

Met-Con (20 Min Time Cap):

  • 50 Calorie Row
  • 40 Hanging Knee Raises
  • 30 Wall Balls (14/10)
  • 20 KB Swings (35/25)
  • 10 Atomic Burpees (20/10)
    * If you get all reps done, work your way back up *
    * Only do Atomic Burpees once *

Mobility (NFT):

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