"Quarter Gone Bad"

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lateral Shuffle
  • Hamstring Sweeps
  • Carioca
  • Backpedal

Then...

EMOM For 5 Min:

  • 10 Ball Slams
    * Rest of min, Jump Rope or Step Ups *

Performance

Met-Con (5 Rounds For Total Reps):

15 sec on/ 45 sec off:

  • Barbell Thruster (135/85)
  • Weighted Pull Ups
  • Burpees
    * Go all out on your work intervals *

Fitness

Met-Con (5 Rounds For Total Reps):

15 sec on/ 45 sec off:

  • DB Thruster (40/20)
  • Jump Pull Ups
  • Burpees
    * Go all out on your work intervals *

Cash Out (3 Rounds):

"Core Killer"

  • Bicycle (30 sec)
  • Hollow Rock (25 sec)
  • L-Sit (20 sec)
  • Sit Ups (15 sec)
  • V-Ups (10 sec)
    * Work to rest ratio is 1:1 *
    * Rest 1 min after each round *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded SHoulder Distractions
  • Internal Shoulder Rotation
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lateral Shuffle
  • Hamstring Sweeps
  • Carioca
  • Backpedal

Then...

EMOM For 5 Min:

  • 10 Ball Slams
    * Rest of min, Jump Rope or Step Ups *

Met-Con (10 Rounds):

  • 1 Burpee (Add 1 Rep Each Round)
  • 2 Goblet Squats (Add 2 Reps Each Round)
  • 3 KB Swings (Add 3 Reps Each Round)

Cash Out (3 Rounds):

"Core Killer"

  • Bicycle (30 sec)
  • Hollow Rock (25 sec)
  • L-Sit (20 sec)
  • Sit Ups (15 sec)
  • V-Ups (10 sec)
    * Work to rest ratio is 1:1 *
    * Rest 1 min after each round *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded SHoulder Distractions
  • Internal Shoulder Rotation
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Foam Roll