"The Alphabet"

Daily Programming

Warm Up (Complete):

  • 400m Jog
  • 100 Jump Rope
  • Pillar Plank (50 sec)
  • Hollow Body Hold (25 sec)
  • 12 Push Ups

Then...

3 x 10:

  • PVC Pass Thru
  • PVC Press

Performance

Strength (5 Rounds):

  • 5 Bench Press
  • 5 Clap Push Ups
  • 50 yd Farmers Carry (AHAP)
  • Prowler Push (Down)
  • Side Plank (30 sec/30 sec)
    * Work up to a heavy set of bench you can do for 5 rounds *

Met-Con (5 Rounds):

  • 200m Run
  • 10 Single Arm KB OR DB Complex (5/5)
    * 1 rep = Hang Clean, Front Rack Lunge, Press *

Fitness

Strength (5 Rounds):

  • 5 DB Floor Press
  • 5 Scaled Push Ups
  • 50 yd Farmers Carry (AHAP)
  • Prowler Push (Down)
  • Side Plank (30 sec/ 30 sec)

Met-Con (5 Rounds):

  • 200m Row
  • 10 Single Arm DB Complex (5/5)
    * 1 rep = Hang Clean, Front Rack Lunge, Press *

Cash Out (Spell The Alphabet):

  • Holding a Hollow Position
  • Spell the letters of the alphabet in capital letters

Mobility (NFT):

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

Express

Warm Up (Complete):

  • 400m Jog
  • 100 Jump Rope
  • Pillar Plank (50 sec)
  • Hollow Body Hold (25 sec)
  • 12 Push Ups

Met-Con (Complete):

6 Min AMRAP:

  • 200m Row
  • 20 Step Ups (10/10)

Then...

6 Min AMRAP:

  • 20 Ball Slams
  • 20 V-Ups

Then...

6 Min AMRAP:

  • 100 Jump Rope
  • 25 Air Squats

Mobility (NFT):

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