"Crazy Train"

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Daily Programming

Warm Up (Complete):

  • 400m Run
  • 10 Plank Ups
  • 10 Plank Shoulder Taps
  • 10 Mountain Climbers

2 Rounds (NFT):

  • 10 PVC Pass Thrus
  • Banded Shoulders Distraction (30 sec/30 sec)

Strength/Volume (3 Rounds For Quality):

  • 10 Seated Arnold Press
  • Calorie Bike (10/8)
  • 10 Standing Barbell Upright Row
  • 50 Jump Rope
  • 20 Seated Leg Raise Over DB
    * Adjust weights as needed after 1st round *

Intensity (For Time):

  • 10 Burpee Plate Jumps
  • 10 Med Ball Sit Ups
  • 10 Russian Twist
  • 10 Wall Balls (20/14)
  • 10 Burpee Plate Jumps
    * This is a sprint *
    * Go all out *
    * Over & back = 1 on R Twist *

Cash Out (3 Rounds):

  • 10 Crunches
  • 10 Reverse Crunches
  • Pillar Plank (30 sec)
  • Side Plank (30 sec/30 sec)

Mobility (NFT):

  • Ankles/Calves/Shins
  • Frog Pose
  • Butterfly
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Fragon
  • Banded Shoulder Distractions
  • Foam Roll

Express

Warm Up (Complete):

  • 400m Run
  • 10 Plank Ups
  • 10 Plank Shoulder Taps
  • 10 Mountain Climbers

Intensity (For Time):

  • 10 Burpee Plate Jumps
  • 10 Med Ball Sit Ups
  • 10 Russian Twist
  • 10 Wall Balls (20/14)
  • 10 Burpee Plate Jumps
    * This is a sprint *
    * Go all out *
    * Over & back = 1 on R Twist *

Cash Out (3 Rounds):

  • 10 Crunches
  • 10 Reverse Crunches
  • Pillar Plank (30 sec)
  • Side Plank (30 sec/30 sec)

Mobility (NFT):

  • Ankles/Calves/Shins
  • Frog Pose
  • Butterfly
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Fragon
  • Banded Shoulder Distractions
  • Foam Roll