"Do It For Time"

Daily Programming

Warm Up (2 Rounds):

30 sec Each Move:

  • Row
  • Jump Rope
  • Flutter Kicks
  • Banded Good Mornings

Then...

3 x 10:

  • Weighted Glute Bridges

Performance

Strength (5 x 5):

  • Deadlift
    * Work up to a heavy set of 5 *
    * Do 5 sets at that weight *
    * Rest 2-3 min between sets *

Met-Con (Complete):

  • 20 Deadlift (205/155)
  • 30 Box Jumps (24"/20")
  • 40 KB Swings (70/53)
  • 50 Wall Balls (20/14)
    * Women hit 9' on Wall Balls *

Fitness

Strength (5 x 5):

  • KB Deadlft
    * Work up to as heavy as possible *
    * Use 2 Kbs if necessary *
    * Do 5 sets at the same weight *
    * Rest 2 min  between sets *

Met-Con (Complete):

  • 20 KB Deadlift (70/53)
  • 30 Step Ups (20"/16")
  • 40 KB Swings (53/35)
  • 50 Wall Balls (14/10)
    * Women hit 9' on Wall Balls *

Cash Out (5 Min of Abs):

1 Min Each Move:

  • Push Up Plank
  • Side Plank (30 sec/30 sec)
  • Flutter Kicks
  • Hollow Body Hold
  • Sit Up w/ Plate

Mobility (NFT):

  • Front Fold
  • Downward Dog
  • Triangle
  • Frog Pose
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Banded Shoulder Distractions
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (2 Rounds):

30 sec Each Move:

  • Row
  • Jump Rope
  • Flutter Kicks
  • Banded Good Mornings

Met-Con (Complete):

  • 20 KB Deadlift (70/53)
  • 30 Step Ups (20"/16")
  • 40 KB Swings (53/35)
  • 50 Wall Balls (14/10)
    * Women hit 9' on Wall Balls *

Mobility (NFT):

  • Front Fold
  • Downward Dog
  • Triangle
  • Frog Pose
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Banded Shoulder Distractions
  • Cobra
  • Childs Pose
  • Foam Roll