"What A Twist"

Daily Programming

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lunge w/ Twist
  • Lateral Shuffle
  • Backpedal

Met-Con (Complete):

  • 100m Sprint
  • 90 Jump Rope
  • Pillar Plank (80 sec)
  • 70 Heel Touches
  • 60 Lateral Box Overs (24"/20")
  • 50 Walking Lunges
  • 40 KB Swings (53/35)
  • 30 DB Press (40/20)
  • 20 Ring Row
  • 10 Deadlift (225/155)
  • 10 Atomic Burpees
  • 20 Ball Slams (50/30)
  • 30 Wall Balls (20/14)
  • 40 Speed Skaters
  • 50 Banded Triceps Pull Down
  • 60 Rope Slams
  • 70 Russian Twist
  • Assault Bike (.8 Miles)
  • 90 Flutter Kicks
  • 100m Sprint

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Smash Hips w/ Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Butterfly
  • Capsule Stretch
  • Cobra
  • Childs Pose
  • Ankles/Shins/Calves
  • Foam Roll

Weightlifting

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lunge w/ Twist
  • Lateral Shuffle
  • Backpedal

Then...

  • 20 Ring Row
  • 20 Ball Slams (30/20)
  • 30 Walking Lunges
  • 30 Step Ups
  • 40 Speed Skaters

Strength (5 x 3):

  • Back Squat
    * Add 5# from last week *

Accessory Work (4 x 10):

  • Weighted Sit Ups
  • GHD Glute Ham Raise
  • Weighted Lunge
  • Barbell Curl

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Smash Hips w/ Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Butterfly
  • Capsule Stretch
  • Cobra
  • Childs Pose
  • Ankles/Shins/Calves
  • Foam Roll

Express

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lunge w/ Twist
  • Lateral Shuffle
  • Backpedal

Met-Con (Complete):

  • 100m Sprint
  • 90 Jump Rope
  • Pillar Plank (80 sec)
  • 70 Heel Touches
  • 60 Lateral Box Overs (24"/20")
  • 50 Walking Lunges
  • 40 KB Swings (53/35)
  • 30 DB Press (40/20)
  • 20 Ring Row
  • 10 Deadlift (225/155)
  • 10 Atomic Burpees
  • 20 Ball Slams (50/30)
  • 30 Wall Balls (20/14)
  • 40 Speed Skaters
  • 50 Banded Triceps Pull Down
  • 60 Rope Slams
  • 70 Russian Twist
  • Assault Bike (.8 Miles)
  • 90 Flutter Kicks
  • 100m Sprint

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Smash Hips w/ Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Butterfly
  • Capsule Stretch
  • Cobra
  • Childs Pose
  • Ankles/Shins/Calves
  • Foam Roll