"A Case Of The Mondays"

Daily Programming

Warm Up (EMOM For 8 Min):

  • 10 Step Ups + 15 Rope Slams
  • 10 Lunges + 15 Plank Shoulder Taps

Performance

Strength (3RM):

  • Front Squat
    * In 10 min, find a 3RM *

Then...

EMOM For 5 Min:

  • 3 Front Squats @ 80% of 3RM

Met-Con (2 Rounds):

All moves are 1 round:

  • 30 Wall Balls (20/14)
  • 20 TTB
  • 10 Calorie Assault Bike

Then 5 Sets for Quality:

  • Hollow Body Hold (5 sec)
  • 5 V-Ups
  • 5 Toe Touches
  • 5 Crunches
  • Hollow Body Hold (5 sec)
    * Try to do all sets & moves without touching heels to ground *
    * Rest 2 min and start back with Wall Balls *

Fitness

Strength (5 x 5):

  • DB Front Squat
    * Work up to a heavy set *
    * Do 5 sets at that same weight *

Met-Con (2 Rounds):

All moves are 1 round:

  • 30 Wall Balls (14/10)
  • 20 Knee Raises
  • 10 Calorie Assault Bike

Then 5 Sets for Quality:

  • Hollow Body Hold (5 sec)
  • 5 V-Ups
  • 5 Toe Touches
  • 5 Crunches
  • Hollow Body Hold (5 sec)
    * Try to do all sets & moves without touching heels to ground *
    * Rest 2 min and start back with Wall Balls *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Smash Lats w/ Ball
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (EMOM For 8 Min):

  • 10 Step Ups + 15 Rope Slams
  • 10 Lunges + 15 Plank Shoulder Taps

Met-Con (2 Rounds):

All moves are 1 round:

  • 30 Wall Balls (14/10)
  • 20 Knee Raises
  • 10 Calorie Assault Bike

Then 5 Sets for Quality:

  • Hollow Body Hold (5 sec)
  • 5 V-Ups
  • 5 Toe Touches
  • 5 Crunches
  • Hollow Body Hold (5 sec)
    * Try to do all sets & moves without touching heels to ground *
    * Rest 2 min and start back with Wall Balls *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Smash Lats w/ Ball
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Foam Roll