"Fight It Out"

Daily Programming

Warm Up (Complete):

  • Foam Roll (5-10 min)

Then...

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • Arm Circles
  • Floor Sweeps
  • Lateral Shuffle

Then...

3 Rounds (NFT):

  • 5 Dynamic Push Ups
  • 10 Band Pull Aparts

Performance

Strength (5RM):

  • Bench Press
    * In 5-7 sets, find a 5RM *

Met-Con (3 Rounds):

"Fight Gone Bad"

1 Minute Each Move:

  • Wall Balls (20/14)
  • Sumo Deadlift High Pull (75/55)
  • Box Jump (24"/20")
  • Push Press (75/55)
  • Row (Calories)
    * Score is total reps *

Fitness

Strength (5 x 5):

  • Bench Press
    * Try to add 5# from last week *

Met-Con (3 Rounds):

"Modified Fight Gone Bad"

1 Minute Each Move:

  • Wall Balls (14/10)
  • KB Sumo Deadlift High Pull (35/25)
  • Step Ups (20"/16")
  • DB Push Press (30/15)
  • Row (Calories)
    * Score is total reps *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Chest Opener
  • Banded Shoulder Distractions
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Foam Roll

Express

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Arm Circles
  • Floor Sweeps
  • Lateral Shuffle

Met-Con (3 Rounds):

"Modified Fight Gone Bad"

1 Minute Each Move:

  • Wall Balls (14/10)
  • KB Sumo Deadlift High Pull (35/25)
  • Step Ups (20"/16")
  • DB Push Press (30/15)
  • Row (Calories)
    * Score is total reps *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Chest Opener
  • Banded Shoulder Distractions
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Foam Roll