"Flip For It"

Daily Programming

Warm Up (Complete):

Flip A Coin (3 Rounds):

  • Heads:  200m + 30 sec Plank
  • Tails:  50 Jump Rope + 10 Burpees
    * 200m can be Run, Row, or Bike *

Then...

  • Spiderman Complex
  • Dead Bug (30 sec)

Performance

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

  • Back Squat
    * Add weight each set *
    * Work up to a heavy 1 *

Met-Con (Every 3 Min For 15 Min):

  • 15 Calorie Row
  • 12 Lateral Box Overs (20"/16")
  • 9 V-Ups
  • 6 DB Front Squat (Heavy)
    * Go as hard as possible each round *

Fitness

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

  • DB Front Squat
    * Go 5# heavier than last week *

Met-Con (Every 3 Min For 15 Min):

  • 12 Calorie Row
  • 12 Lateral Box Overs (16"/12")
  • 9 V-Ups
  • 6 DB Front Squat
    * Go as hard as possible each round *

Cash Out (3 Rounds):

  • 20 Heel Touches
  • 20 Single Leg V-Ups
  • 20 Side Plank Hip Dips (10/10)

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Seated Front Fold
  • Seated Straddle
  • Ankles/Calves/Shins
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

Flip A Coin (3 Rounds):

  • Heads:  200m + 30 sec Plank
  • Tails:  50 Jump Rope + 10 Burpees
    * 200m can be Run, Row, or Bike *

Met-Con (Every 3 Min For 15 Min):

  • 15 Calorie Row
  • 12 Lateral Box Overs (20"/16")
  • 9 V-Ups
  • 6 DB Front Squat (Heavy)
    * Go as hard as possible each round *

Cash Out (3 Rounds):

  • 20 Heel Touches
  • 20 Single Leg V-Ups
  • 20 Side Plank Hip Dips (10/10)

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Seated Front Fold
  • Seated Straddle
  • Ankles/Calves/Shins
  • Cobra
  • Childs Pose
  • Foam Roll