"Setting Times"

Daily Programming

Warm Up (Complete):

  • Foam Roll (5-10 min)

Then...

Down & Back:

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

Then...

2 Rounds:

  • 20 PVC Pass Thrus
  • Paleo Chair (20 sec)

Performance

Strength (Complete):

  • Alternating Single Arm DB Press (10-8-6-4-2)
    * One arm is always locked out overhead *
    * All reps for each arm *
    * Work up in weight if possible *

Superset with...

  • Barbell Bent Over Row (10-10-10-10-10)

Met-Con (14 Min Ladder):

2-4-6-8-10-12-14-16-18:

  • Pull Ups
  • Up Downs
  • Deadlift (135/95/55)
    * Work up in weight on Deadlift *
    * Stop at 14 min or Round 18 *

Fitness

Strength (Complete):

  • Alternating Single Arm DB Press (10-8-6-4-2)
    * One arm is always locked out overhead *
    * All reps for each arm *
    * Work up in weight if possible *

Superset with...

  • KB Chainsaw (5 x 10)
    * 5 reps each arm *

Met-Con (14 Min Ladder):

2-4-6-8-10-12-14-16-18:

  • Ring Row
  • Up Downs
  • KB Deadlift (70/53/35)
    * Work up in weight on Deadlift *
    * Stop at 14 min or Round 18 *

Extra Credit (1,000m Row):

  • Now is the time to set a time.

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Twisted Cross
  • Seated Front Fold
  • Supine Twist
  • Pigeon Pose
  • Butterfly
  • Frog Pose
  • Foam Roll

Express

Warm Up (Down & Back):

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

Met-Con (14 Min Ladder):

2-4-6-8-10-12-14-16-18:

  • Ring Row
  • Up Downs
  • KB Deadlift (70/53/35)
    * Work up in weight on Deadlift *
    * Stop at 14 min or Round 18 *

Extra Credit (1,000m Row):

  • Now is the time to set a time.

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Twisted Cross
  • Seated Front Fold
  • Supine Twist
  • Pigeon Pose
  • Butterfly
  • Frog Pose
  • Foam Roll