"Artwork"

Ryan and Damion calhoun crunch.jpg

Daily Programming

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Spiderman Crawls
  • Lateral Shuffle

Met-Con (10 Rounds):

  • 3 Calorie Bike
  • 4 Burpees
  • 5 Ring Row
  • 6 Jump Lunge (6/6)
  • 7 Chainsaw (7/7)
  • 8 DB Curl & Press (25/15)
  • 9 Jumping Rope Slam
  • 10 KB Swings (53/35)
    * 100m Row/Run between rounds *
    * 35 Min time cap *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Paleo Chair
  • Seated Front Fold
  • Dancer Stretch
  • Saddle
  • Couch Stretch

Express

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Spiderman Crawls
  • Lateral Shuffle

Met-Con (10 Rounds):

  • 3 Calorie Bike
  • 4 Burpees
  • 5 Ring Row
  • 6 Jump Lunge (3/3)
  • 7 Chainsaw (7 total)
  • 8 DB Curl & Press (20/10)
  • 9 Jumping Rope Slam
  • 10 KB Swings (35/25)
    * 100m Row/Run between rounds *
    * 25 Min time cap *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Paleo Chair
  • Seated Front Fold
  • Dancer Stretch
  • Saddle
  • Couch Stretch

Lifting

Plyo (4 Attempts):

  • 3 Consecutive Broad Jumps
    * As soon as you hit, bounce into the next one *
    * As little ground time as possible *
    * 4 attempts to score your farthest jumps *

CAT Strength (5 x 5):

  • Back Squat
    * Use about 80% of your 5RM *
    * 90 sec rest between sets *
    * Move the bar as quickly as possible on your way up *
    * The bar will almost jump off your back if you do it right *
    * Every rep is that fast *

Iso-Stability (5 Rounds):

  • 5 Full Glute Ham Raises
  • 10 GHD Sit Ups
  • 10 Ball 2 Toes (10/10)