"A True Test"

Daily Programming

Warm Up (Complete):

  • 200m Jog
  • Wall Sit (30 sec)
  • 25 Mountain Climbers on Sliders
  • 20 Tuck Ups
  • 15 Push Ups
  • 10 Sit Ups
  • 5 Scorpion

Performance

Strength/Met-Con (150 Reps):

40 Minute Time Cap:

  • Back Squat
  • Bench Press
    * You can use different weights for each move *
    * If you do more than 10 reps on the first set, add more weight *
    * Every rep short of 150 after 40 min, every rep = 100m *

Fitness

Strength/Met-Con (150 Reps):

40 Minute Time Cap:

  • DB Front Squat
  • DB Floor Press
    * You can use different weights for each move *
    * If you do more than 10 reps on the first set, get more weight *
    * Every rep short of 150 after 40 min, every rep = 100m *

Cash Out (50m):

  • Prowler Push
    * Female = 2x 10# plate *
    * Male = 2x 25# plate *
    * Go for 100m if 50m is easy *

Mobility (NFT):

  • Smash Front Delts w/ Ball
  • Chest Opener
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Smash Hips w/ Ball
  • Lateral Hip Opener
  • Foam Roll

Express

Warm Up (Complete):

  • 200m Jog
  • Wall Sit (30 sec)
  • 25 Mountain Climbers on Sliders
  • 20 Tuck Ups
  • 15 Push Ups
  • 10 Sit Ups
  • 5 Scorpion

Strength/Met-Con (100 Reps):

25 Minute Time Cap:

  • DB Front Squat
  • DB Floor Press
    * You can use different weights for each move *
    * If you do more than 10 reps on the first set, get more weight *
    * Every rep short of 100 after 25 min, every rep = 100m *

Mobility (NFT):

  • Smash Front Delts w/ Ball
  • Chest Opener
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Smash Hips w/ Ball
  • Lateral Hip Opener
  • Foam Roll