"Iron Man"

 Recognize this guy?  Be the first to email us his name and win a $10 Subway gift card.   thecrunchmax@gmail.com

Recognize this guy?  Be the first to email us his name and win a $10 Subway gift card.   thecrunchmax@gmail.com

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Buut Kicks
  • Floor Sweeps
  • Crawling Spiderman

2 Rounds (NFT):

  • Banded Lateral Walk (20/20)
  • Monster Walk (20/20)
  • Hip Swings (10/10)

Complete (NFT):

  • Spiderman Complex
  • Dead Bug (1 Min)

Performance

Strength (5-3-1):

  • Front Squat
    * Warm up as needed to a heavy set of 5 *
    * Add weight for 3 and 1 sets *
    * Max reps on 1 set *

Met-Con (EMOM For 15 Min):

  • Min 1:  10 Barbell Back Squats
  • Min 2:  Calorie Row (15/10)
  • Min 3:  15 V-Ups

Fitness

Strength (10-10-10-10-10):

  • DB Front Squat
    * Go heavy *

Met-Con (EMOM For 15 Min):

  • Min 1:  10 Plate Squats (45/25)
  • Min 2:  Calorie Row (12/8)
  • Min 3:  15 Sit Ups

Cash Out (3 Rounds Each Side):

  • 15 Side Toe Touch
  • 15 Knee 2 Elbow
  • 30 sec Side Plank
  • 15 Side Plank Hip Dip
  • 15 Lateral Leg Lift

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Fragon
  • Frog Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Buut Kicks
  • Floor Sweeps
  • Crawling Spiderman

Met-Con (EMOM For 15 Min):

  • Min 1:  10 Plate Squats (45/25)
  • Min 2:  Calorie Row (12/8)
  • Min 3:  15 Sit Ups

Cash Out (3 Rounds Each Side):

  • 15 Side Toe Touch
  • 15 Knee 2 Elbow
  • 30 sec Side Plank
  • 15 Side Plank Hip Dip
  • 15 Lateral Leg Lift

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Fragon
  • Frog Pose
  • Foam Roll