"Your First Name"

Daily Programming

Warm Up (Spell Your First Name):

  • A:  50 Jumping Jacks
  • B:  20 Crunches
  • C:  30 Air Squats
  • D:  15 Push Ups
  • E:  Wall Sit (1 Min)
  • F:  10 Burpees
  • G:  Arm Circles (30 sec)
  • H:  20 Air Squats
  • I:  30 Jumping Jacks
  • J:  15 Crunches
  • K:  10 Push Ups
  • L:  Wall Sit (2 Min)
  • M:  20 Burpees
  • N:  40 Jumping Jacks
  • O:  20 Burpees
  • P:  Arm Circles (30 sec)
  • Q:  30 Crunches
  • R:  15 Push Ups
  • S:  15 Burpees
  • T:  15 Air Squats
  • U:  Arm Circles (30 sec)
  • V:  Wall Sit (2 Min)
  • W:  20 Burpees
  • X:  60 Jumping Jacks
  • Y:  10 Crunches
  • Z:  20 Jumping Jacks

Performance

Strength (3 x 10):

  • Chainsaw (10/10)
    * Go as heavy as possible *

Met-Con (Complete For Time):

2 Rounds:

  • 20 TTB
  • 15 Box Jump (24"/20")
  • 10 Power Clean (185/135/95/55)
    * Work up to clean weight before you start *

Rest 3 Min Then...

2 Rounds:

  • 20 Pull Ups
  • 15 Box Jumps (24"/20")
  • 10 Power Snatch (95/55)
    * Work up to snatch weight before you start *

Fitness

Met-Con (4 Rounds):

  • Bike OR Row (1 Min)
  • Bike OR Row (5 Cals)
  • 20 Walking Lunges
  • 10 DB Push Press
    * Easy pace for 1st min *
    * Go as hard as possible for calories *
    * Rest 1 min between rounds *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Adductors/Groins
  • Frog Pose
  • Pigeon Pose
  • Twisted Cross
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Foam Roll

Express

Warm Up (Spell Your First Name):

  • A:  50 Jumping Jacks
  • B:  20 Crunches
  • C:  30 Air Squats
  • D:  15 Push Ups
  • E:  Wall Sit (1 Min)
  • F:  10 Burpees
  • G:  Arm Circles (30 sec)
  • H:  20 Air Squats
  • I:  30 Jumping Jacks
  • J:  15 Crunches
  • K:  10 Push Ups
  • L:  Wall Sit (2 Min)
  • M:  20 Burpees
  • N:  40 Jumping Jacks
  • O:  20 Burpees
  • P:  Arm Circles (30 sec)
  • Q:  30 Crunches
  • R:  15 Push Ups
  • S:  15 Burpees
  • T:  15 Air Squats
  • U:  Arm Circles (30 sec)
  • V:  Wall Sit (2 Min)
  • W:  20 Burpees
  • X:  60 Jumping Jacks
  • Y:  10 Crunches
  • Z:  20 Jumping Jacks

Met-Con (4 Rounds):

  • Bike OR Row (1 Min)
  • Bike OR Row (5 Cals)
  • 20 Walking Lunges
  • 10 DB Push Press
    * Easy pace for 1st min *
    * Go as hard as possible for calories *
    * Rest 1 min between rounds *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Adductors/Groins
  • Frog Pose
  • Pigeon Pose
  • Twisted Cross
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Foam Roll