"Wild, Wild, West"

Daily Programming

Warm Up (Complete):

Down & Back:

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

2 Rounds (NFT):

  • 20 Arm Circles (Forward & Backward)
  • 10 1/4 Squat Jumps
    * Work light weights for arm circles *

Performance

Skill (5-10 Min):

  • Work on proper bar placement for the Push Press

Strength (3-3-3-1-Max):

  • Push Press
    * Work up to last weeks heavy 3 *
    * Add 5-10 pounds and do 1 *

Met-Con (5 Rounds):

  • Row/Bike (90 sec)
  • Box Jump (60 sec)(24"/20")
  • DB Thruster (30 sec)(30/20)
    * Rest 1 min between rounds *
    * Score = Cals + Reps *

Fitness

Strength (5-5-5-5-5):

  • DB Push Press
    * Use heavier DBs than last week *

Met-Con (5 Rounds):

  • Row/Bike (90 sec)
  • Step Up (60 sec)(20"/16")
  • DB Thruster (30 sec)(30/15)
    * Rest 1 min between rounds *
    * Score = Cals + Reps *

Extra Credit (3 x 10):

  • DB Hammer Curls
  • Banded Triceps Pull Down

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Childs Pose
  • Cobra
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

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

Met-Con (5 Rounds):

  • Row/Bike (90 sec)
  • Step Up (60 sec)(20"/16")
  • DB Thruster (30 sec)(30/15)
    * Rest 1 min between rounds *
    * Score = Cals + Reps *

Extra Credit (3 x 10):

  • DB Hammer Curls
  • Banded Triceps Pull Down

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Childs Pose
  • Cobra
  • Ankles/Calves/Shins
  • Foam Roll