"Mr. Brownstone"

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Daily Programming

Warm Up (Complete):

  • 200m Run
  • Jump Rope (1 min)
  • Pillar Plank (50 sec)
  • Sit Ups (40 sec)
  • Hollow Body Hold (30 sec)
  • Superman (20 sec)
  • 20 Banded Rows

Performance

Strength (3 x 10):

  • Strict Pull Ups
  • KB Front Rack Reverse Lunge (10/10)
  • Hip Lifts = Cork Screw

Met-Con (EMOM For 24 Min):

  • Min 1:  15 Wall Balls (20/14)
  • Min 2:  10 Calorie Row
  • Min 3:  15 Ring Row
  • Min 4:  DB Curl (40 sec)
  • Min 5:  20 Jump Lunge
  • Min 6:  Hollow Body (20 sec) + 20 Flutter Kicks

Fitness

Strength (3 x 10):

  • Lat Pull Downs
  • Body Weight Lunge (10/10)
  • Hip Lifts = Cork Screws

Met-Con (EMOM For 24 Min):

  • Min 1:  15 Wall Balls (14/10)
  • Min 2:  8 Calorie Row
  • Min 3:  12 Ring Row
  • Min 4:  DB Curl (40 sec)
  • Min 5:  20 Body Weight Lunge
  • Min 6:  Hollow Body (20 sec) + 20 Flutter Kicks

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Saddle
  • Dancer Stretch
  • Fragon
  • Childs Pose
  • Cobra
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (Complete):

  • 200m Run
  • Jump Rope (1 min)
  • Pillar Plank (50 sec)
  • Sit Ups (40 sec)
  • Hollow Body Hold (30 sec)
  • Superman (20 sec)
  • 20 Banded Rows

Met-Con (EMOM For 24 Min):

  • Min 1:  15 Wall Balls (14/10)
  • Min 2:  8 Calorie Row
  • Min 3:  12 Ring Row
  • Min 4:  DB Curl (40 sec)
  • Min 5:  20 Body Weight Lunge
  • Min 6:  Hollow Body (20 sec) + 20 Flutter Kicks

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Saddle
  • Dancer Stretch
  • Fragon
  • Childs Pose
  • Cobra
  • Pigeon Pose
  • Foam Roll