"Crazy 8's"

Daily Programming

Warm Up (EMOM For 10 Min):

  • 200m Run
  • Jump Rope
  • Plank Shoulder Taps
  • Hollow Body Hold (40 sec)
  • Superman (40 sec)

Performance

Strength (4 Quality Rounds):

  • 10 Single Arm KB Press (5/5)
  • 10 KB Sumo Deadlift
  • 10 Single Leg Hip Bridge (10/10)
    * AHAP on Deads *

Met-Con (8 RFT):

"Crazy 8's"

  • 8 Pike Push Up
  • 8 KB Swings (53/35)
  • 8 Ball Slam (50/30)
  • 8 Ring Row
  • Prowler Push (Down)
    * Head touches floor on push up *

Fitness

Strength (4 Quality Rounds):

  • 10 Single Arm KB Press (5/5)
  • 10 KB Sumo Deadlift
  • 10 Single Leg Hip Bridge (10/10)
    * AHAP on Deads *

Met-Con (8 RFT):

"Crazy 8's"

  • 8 Push Up
  • 8 KB Swings (35/25)
  • 8 Ball Slam (30/20)
  • 8 Ring Row
  • Prowler Push (Down)

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distractions
  • Seated Front Fold
  • Straddle
  • Saddle
  • Ankles/Calves/Shins
  • Standing Straddle
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (EMOM For 10 Min):

  • 200m Run
  • Jump Rope
  • Plank Shoulder Taps
  • Hollow Body Hold (40 sec)
  • Superman (40 sec)

Met-Con (8 RFT):

"Crazy 8's"

  • 8 Push Up
  • 8 KB Swings (35/25)
  • 8 Ball Slam (30/20)
  • 8 Ring Row
  • Prowler Push (Down)

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distractions
  • Seated Front Fold
  • Straddle
  • Saddle
  • Ankles/Calves/Shins
  • Standing Straddle
  • Pigeon Pose
  • Foam Roll