"10,000"

Daily Programming

Warm Up (Complete):

  • 200m Jog
  • 100 Jump Rope
  • Pillar Plank (50 sec)
  • 25 Mountain Climbers
  • 12 Glute Bridges
  • 6 Atomic Sit Ups
    * Hold 1 sec at top of bridges *

Performance

Strength (10,000 lbs):

  • Deadlift
  • Back Squat
  • Bench Press
    * Only 1 rep at a time *
    * Use whatever weight you need to *
    * Try getting to 10,000 in lowest amount of reps *

Fitness

Met-Con (EMOM for 20 Min):

Minute 1:

  • 4 Burpees
  • 100m Shuttle Run

Minute 2:

  • 13 Wall Balls (20/14)

Minute 3:

  • 10 Ball Jump Overs
  • 10 KB Swings (53/35)

Minute 4:

  • Wall Sit (35 sec)

Mobility (NFT):

  • Chest Opener
  • Capsule Stretch
  • Twisted Cross
  • Front Fold
  • Wide Leg Front Fold
  • Triangle
  • Frog Pose
  • Lateral Hip Opener
  • Foam Roll

Express

Warm Up (Complete):

  • 200m Jog
  • 100 Jump Rope
  • Pillar Plank (50 sec)
  • 25 Mountain Climbers
  • 12 Glute Bridges
  • 6 Atomic Sit Ups
    * Hold 1 sec at top of bridges *

Met-Con (EMOM for 20 Min):

Minute 1:

  • 4 Burpees
  • 100m Shuttle Run

Minute 2:

  • 13 Wall Balls (20/14)

Minute 3:

  • 10 Ball Jump Overs
  • 10 KB Swings (53/35)

Minute 4:

  • Wall Sit (35 sec)

Mobility (NFT):

  • Chest Opener
  • Capsule Stretch
  • Twisted Cross
  • Front Fold
  • Wide Leg Front Fold
  • Triangle
  • Frog Pose
  • Lateral Hip Opener
  • Foam Roll