"D.T."

Daily Programming

Warm Up (EMOM For 9 Min):

  • Jump Rope
  • Arm Circles
  • Row

Then...

  • Spiderman Complex
  • Dead Bug (1 Min)

Performance

Met-Con (5 RFT):

"D.T."

  • 12 Deadlift (155,135,95,65)
  • 9 Hang Clean
  • 6 Push Jerk
    * Use the same weight for all moves *

Fitness

Met-Con (4 Rounds):

  • Row 2 Min (Moderate)

Then...

2 Min AMRAP:

  • 10 DB Deadlift
  • 8 DB Hang Clean
  • 6 DB Shoulder 2 Overhead
    * Rest 1 Min between rounds *

Mobility (NFT):

  • Seated Front Fold
  • Seated Straddle
  • Butterfly
  • Frog Pose
  • Pigeon Pose
  • Triangle
  • Couch Stretch
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Foam Roll

Express

Warm Up (EMOM For 9 Min):

  • Jump Rope
  • Arm Circles
  • Row

Then...

  • Spiderman Complex
  • Dead Bug (1 Min)

Met-Con (Partner WOD):

25 Min AMRAP:

  • 5 Push Ups
  • 8 KB Swings (53/35)
  • 10 Air Squats
  • 200m Run (Together)
    * 1 partner works while the other rests *

Mobility (NFT):

  • Seated Front Fold
  • Seated Straddle
  • Butterfly
  • Frog Pose
  • Pigeon Pose
  • Triangle
  • Couch Stretch
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Foam Roll