"Gray Friday"

Daily Programming

Warm Up (Complete):

  • 400m Jog
  • 200m Row
  • 100 m Jog
  • 50 Plank Shoulder Taps (25/25)
  • 25 Air Squats
  • 15 Push Ups
  • 10 Sit Ups
  • 5 Burpees

Performance

Met-Con (For Time):

  • 50 Double Unders
  • 50 KB Swings (53/35)
  • Rest 1 min
  • 50 Double Unders
  • 50 Air Squats
  • Rest 1 min
  • 50 Double Unders
  • 50 DB Snatch (25/25)
  • Rest 1 min
  • 50 Double Unders
  • 50 DB RDL
    * Alternate DB snatch *

Fitness

Met-Con (For Time):

  • 100 Jump Rope
  • 50 KB Swings (35/25)
  • Rest 1 min
  • 100 Jumpe Rope
  • 50 Air Squats
  • Rest 1 min
  • 100 Jump Rope
  • 50 DB Snatch (25/25)
  • Rest 1 min
  • 100 Jump Rope
  • 50 DB RDL
    * Alternate DB snatch *

Mobility (NFT):

  • Downward Dog
  • Front Fold
  • Triangle
  • Ankles/Calves/Shins
  • Banded Shoulder Distractions
  • Twisted Cross
  • Pigeon Pose
  • Downward Dog
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

  • 400m Jog
  • 200m Row
  • 100 m Jog
  • 50 Plank Shoulder Taps (25/25)
  • 25 Air Squats
  • 15 Push Ups
  • 10 Sit Ups
  • 5 Burpees

Met-Con (For Time):

  • 100 Jump Rope
  • 50 KB Swings (35/25)
  • Rest 1 min
  • 100 Jumpe Rope
  • 50 Air Squats
  • Rest 1 min
  • 100 Jump Rope
  • 50 DB Snatch (25/25)
  • Rest 1 min
  • 100 Jump Rope
  • 50 DB RDL
    * Alternate DB snatch *

Mobility (NFT):

  • Downward Dog
  • Front Fold
  • Triangle
  • Ankles/Calves/Shins
  • Banded Shoulder Distractions
  • Twisted Cross
  • Pigeon Pose
  • Downward Dog
  • Childs Pose
  • Foam Roll