"Back At It"

Daily Programming

Warm Up (2 Rounds):

  • 200m Jog
  • 10 Step Ups
  • 10 Goblet Squats
  • 15 Ring Row
  • 15 Rope Slams

Performance

Strength (3RM):

  • Front Squat
    * In 5-7 sets, attempt to set a new 3RM *
    * Try adding at least 5# from last week *

Met-Con (2 Rounds):

  • 1 Min Max Calorie Row

Then Right Into...

4 Min AMRAP:

  • 10 Walking Lunges (DBs optional)
  • 7 DB Hang Clean & Press (Use same DBs as Lunge)
  • 10 Sit Ups

Rest 1 Minute Then...

  • 1 Min Max Calorie Bike

Then Right Into...

4 Min AMRAP:

  • 8 Push Ups
  • 4 Slam Ball Over Shoulder
  • Farmers Carry (20 sec)
    * Rest 2 min between rounds *

Fitness

Strength (5 x 5):

  • DB Front Squat
    * Try using heavier DBs than last week *

Met-Con (2 Rounds):

  • 1 Min Max Calorie Row

Then Right Into...

4 Min AMRAP:

  • 10 Walking Lunges (DBs optional)
  • 7 DB Hang Clean & Press (Use same DBs as Lunge)
  • 10 Sit Ups

Rest 1 Minute Then...

  • 1 Min Max Calorie Bike

Then Right Into...

4 Min AMRAP:

  • 8 Push Ups
  • 4 Slam Ball Over Shoulder
  • Farmers Carry (20 sec)
    * Rest 2 min between rounds *

Cash Out (1 Minute):

  • Weighted Pillar Plank
    * Go as heavy as you can *

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Frog Pose
  • Butterfly
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (2 Rounds):

  • 200m Jog
  • 10 Step Ups
  • 10 Goblet Squats
  • 15 Ring Row
  • 15 Rope Slams

Met-Con (2 Rounds):

  • 1 Min Max Calorie Row

Then Right Into...

4 Min AMRAP:

  • 10 Walking Lunges (DBs optional)
  • 7 DB Hang Clean & Press (Use same DBs as Lunge)
  • 10 Sit Ups

Rest 1 Minute Then...

  • 1 Min Max Calorie Bike

Then Right Into...

4 Min AMRAP:

  • 8 Push Ups
  • 4 Slam Ball Over Shoulder
  • Farmers Carry (20 sec)
    * Rest 2 min between rounds *

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Frog Pose
  • Butterfly
  • Cobra
  • Childs Pose
  • Foam Roll