"4 Min AMRAPs"

Daily Programming

Warm Up (EMOM For 10 Min):

  • Jump Rope
  • Arm Circles
  • Paleo Chair
  • Hip Swings
  • Plank Shoulder Taps

Performance

Strength (3 Rounds):

  • Max Strict Handstand Push Ups (30 sec)
  • Rest (30 sec)
  • Max Strict Pull Ups (30 sec)
  • Rest (30 sec)
  • Max Strict Ring Dips (30 sec)
  • Rest (30 sec)
    * Rest an additional 1 min after each round *

Met-Con (Complete):

4 Min AMRAP:

  • 400m Run
  • Max Rep Burpees

Rest 1 Min Then...

4 Min AMRAP:

  • 400m Row
  • Max Rep DB Snatch (40/20)
    * Alternate each rep *

Rest 1 Min Then...

4 Min AMRAP:

  • 10 Calorie Bike
  • Max Rep Sit Up w/ Plate (25/10)
    * Score is total reps *

Fitness

Strength (3 Rounds):

  • Max Rep Push Ups (30 sec)
  • Rest (30 sec)
  • Max Rep Ring Row (30 sec)
  • Rest (30 sec)
  • Max Rep Bench Dips (30 sec)
  • Rest (30 sec)
    * Rest an additional 1 Min between rounds *

Met-Con (Complete):

4 Min AMRAP:

  • 400m Run
  • Max Rep Burpees

Rest 1 Min Then...

4 Min AMRAP:

  • 400m Row
  • Max Rep DB Snatch (40/20)
    * Alternate each rep *

Rest 1 Min Then...

4 Min AMRAP:

  • 10 Calorie Bike
  • Max Rep Sit Up w/ Plate (25/10)
    * Score is total reps *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Cobra
  • Childs Pose
  • Seated Front Fold
  • Butterfly
  • Chest Opener
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (EMOM For 10 Min):

  • Jump Rope
  • Arm Circles
  • Paleo Chair
  • Hip Swings
  • Plank Shoulder Taps

Met-Con (Complete):

4 Min AMRAP:

  • 400m Run
  • Max Rep Burpees

Rest 1 Min Then...

4 Min AMRAP:

  • 400m Row
  • Max Rep DB Snatch (40/20)
    * Alternate each rep *

Rest 1 Min Then...

4 Min AMRAP:

  • 10 Calorie Bike
  • Max Rep Sit Up w/ Plate (25/10)
    * Score is total reps *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Cobra
  • Childs Pose
  • Seated Front Fold
  • Butterfly
  • Chest Opener
  • Ankles/Calves/Shins
  • Foam Roll