"Just Wednesday"

Daily Programming

Warm Up (Complete):

  • Foam Roll (T-Spine, Hamstrings)

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • High Kicks
  • Kick Outs
  • Floor Sweeps
  • Lateral Shuffle

Then...

3 Rounds (NFT):

  • Side Squats (5/5)
  • 10 Band Pull Aparts
  • Hip Swings (10/10)
  • 5 Scapula Pulls

Performance

Strength (EMOM For 10 Min):

  • 1st Min:  3 Deadlift @ 80-85% of 1RM
  • 2nd Min:  5-7 Strict Pull Ups

Rest 3 Min Before Starting Met-Con

Met-Con (5 Rounds):

  • 5 Deadlift (205/155)
  • 10 Lateral Box Overs (24"/20")
  • 25 Double Unders

Fitness

Strength (EMOM For 10 Min):

  • 1st Min:  7 KB Deadlift
  • 2nd Min:  7 Ring Row

Rest 3 Min Before Starting Met-Con

Met-Con (5 Rounds):

  • 5 KB Deadlift (70/53)
  • 10 Lateral Box Overs (20"/16")
  • 50 Jump Rope

Cash Out (EMOM For 5 Min):

  • 5-10 Calories on Assault Bike
    * Pick a number of Cals & get that every min *

Mobility (NFT):

  • Front Fold
  • Straddle
  • Triangle
  • Frog Pose
  • Ankles/Calves/Shins
  • Twisted Cross
  • Foam Roll

Express

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • High Kicks
  • Kick Outs
  • Floor Sweeps
  • Lateral Shuffle

Met-Con (5 Rounds):

  • 5 KB Deadlift (70/53)
  • 10 Lateral Box Overs (20"/16")
  • 50 Jump Rope

Cash Out (EMOM For 5 Min):

  • 5-10 Calories on Assault Bike
    * Pick a number of Cals & get that every min *

Mobility (NFT):

  • Front Fold
  • Straddle
  • Triangle
  • Frog Pose
  • Ankles/Calves/Shins
  • Twisted Cross
  • Foam Roll