"EMOMs"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lunge w/ Twist
  • Lateral Shuffle

Performance

Met-Con (Complete):

EMOM For 5 Min:

  • Assault Bike
    * 45 sec Casual/ 15 sec Hard *
    * Rest 2 min *

EMOM For 5 Min:

  • 16 Single Arm KB Swing (8/8)
    * Go AHAP *
    * Rest 2 min *

EMOM For 5 Min:

  • Seal Walk (15 yds)
    * Rest 2 min *

EMOM For 5 Min:

  • 8-12 Toes 2 Bar
    * Score is Cals on bike *

Fitness

Met-Con (Complete):

EMOM For 5 Min:

  • Assault Bike
    * 45 sec Casual/ 15 sec Hard *
    * Rest 2 min *

EMOM For 5 Min:

  • 16 KB Swings
    * Go AHAP *
    * Rest 2 min *

EMOM For 5 Min:

  • Bear Crawl (Down & Back)
    * Rest 2 min *

EMOM For 5 Min:

  • 8-12 Knee Raises
    * Score is Cals on bike *

Mobility (NFT):

  • Front Fold
  • Triangle
  • Saddle
  • Wide Leg Front Fold
  • Downward Dog
  • Frog Pose
  • Butterfly
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lunge w/ Twist
  • Lateral Shuffle

Met-Con (Complete):

EMOM For 5 Min:

  • Assault Bike
    * 45 sec Casual/ 15 sec Hard *
    * Rest 2 min *

EMOM For 5 Min:

  • 16 KB Swings
    * Go AHAP *
    * Rest 2 min *

EMOM For 5 Min:

  • Bear Crawl (Down & Back)
    * Rest 2 min *

EMOM For 5 Min:

  • 8-12 Knee Raises
    * Score is Cals on bike *

Mobility (NFT):

  • Front Fold
  • Triangle
  • Saddle
  • Wide Leg Front Fold
  • Downward Dog
  • Frog Pose
  • Butterfly
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Foam Roll