"Hammer Time"

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Daily Programming

Warm Up (Complete):

EMOM For 10 Min:

  • 100m Run
  • Jump Rope
  • Arm Circles
  • Air Squats
  • PVC Pass Thru

3 Rounds (NFT):

  • 10 Banded Lateral Walk (10/10)
  • 10 Monster Walk (10/10)
  • 10 Hip Swings (5/5)
  • 10 Spiderman Crawls (5/5)

Performance

Met-Con (5 Rounds):

"Hammer Time"

  • 5 Power Clean (135/95)
  • 10 Front Squat
  • 5 Push/Split Jerk
  • 10 Pull Ups
    * Rest 90 sec between rounds *
    * Scale weight to go unbroken on reps *

Fitness

Met-Con (4 Rounds):

30 sec on/30 sec off:

  • DB Snatch
  • Flutter Kicks
  • Ring Row
  • Mountain Climber on Sliders

Cash Out (3 Rounds):

20 sec each move:

  • Pillar Plank
  • Side Plank (R)
  • Side Plank (L)
  • Plank Ups
  • Inch Work
  • V-Plank
    * 1 min rest between rounds *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Smash Hips w/ Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Downward Dog
  • Twisted Cross
  • Frog Pose
  • Foam Roll

Express

Warm Up (Complete):

EMOM For 10 Min:

  • 100m Run
  • Jump Rope
  • Arm Circles
  • Air Squats
  • PVC Pass Thru

Met-Con (4 Rounds):

30 sec on/30 sec off:

  • DB Snatch
  • Flutter Kicks
  • Ring Row
  • Mountain Climber on Sliders

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Smash Hips w/ Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Downward Dog
  • Twisted Cross
  • Frog Pose
  • Foam Roll