"21-15-9"

Daily Programming

Warm Up (EMOM For 8 Min):

  • Jump Rope
  • Arm Circles
  • Lunges
  • Row

Performance

Strength (4 x 10):

  • Weighted Hip Thrusts
    * Back on bench *

Met-Con (For Time):

21-15-9:

  • Alternating DB Snatch (40/20)
  • Lateral Box Overs (24"/20")
  • TTB

21-15-9:

  • Russian Twist
  • Ball Slam (50/30)
  • Walking Lunge

21-15-9:

  • Single Leg Squat (To Box)
  • Mountain Climbers on Sliders
  • Flutter Kicks
    * Every rep counts *

Fitness

Strength (4 x 10):

  • Weighted Glute Bridges
    * Back on floor *

Met-Con (For Time):

21-15-9:

  • Alternating DB Snatch (30/15)
  • Lateral Box Overs (16"/12")
  • Knee Raises

21-15-9:

  • Russian Twist
  • Ball Slam (30/20)
  • Walking Lunge

21-15-9:

  • Air Squat
  • Mountain Climbers
  • Flutter Kicks
    * Every rep counts *

Mobility (NFT):

  • Seated Front Fold
  • Triangle
  • Adductors/Groins
  • Frog Pose
  • Downward Dog
  • Pigeon Pose
  • Couch Stretch
  • Banded Shoulder Distractions
  • Foam Roll

Express

Warm Up (EMOM For 8 Min):

  • Jump Rope
  • Arm Circles
  • Lunges
  • Row

Met-Con (For Time):

21-15-9:

  • Alternating DB Snatch (30/15)
  • Lateral Box Overs (16"/12")
  • Knee Raises

21-15-9:

  • Russian Twist
  • Ball Slam (30/20)
  • Walking Lunge

21-15-9:

  • Air Squat
  • Mountain Climbers
  • Flutter Kicks
    * Every rep counts *

Mobility (NFT):

  • Seated Front Fold
  • Triangle
  • Adductors/Groins
  • Frog Pose
  • Downward Dog
  • Pigeon Pose
  • Couch Stretch
  • Banded Shoulder Distractions
  • Foam Roll