Daily Programming
Warm Up (3 Rounds):
20 sec each move:
- Step Up
- Lateral Overs
- Bench Dip
- Paleo Chair
- Plank
- Superman
3 Rounds (15 Reps Each):
- Banded Forward Walk
- Banded Reverse Walk
- Banded Lateral Walk
Performance
Strength (10 Rounds):
- 1 Back Squat @ 1.5x Body Weight
- 100ft Farmers Carry
* Scale to a heavy single rep *
Met-Con (5 Rounds For Time):
"Hater's Gonna Hate"
- 3 Atomic Burpees (No Press)
- 6 DB Thrusters
- 9 Pull Ups
- 12 Lateral Box Overs (20"/16")
- 15 SDLHP w/ KB
Fitness
Strength (3 x 5):
- DB Front Squat
- 100ft Farmers Carry
* Work up to heavy set, do all sets at that weight *
Met-Con (5 Rounds):
"Hater's Gonna Hate"
- 3 Atomic Burpees (No Press)
- 6 DB Thrusters
- 9 Pull Ups
- 12 Lateral Box Overs (20"/16")
- 15 SDLHP w/ KB
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Frog Pose
- Front Fold
- Banded Shoulder Distractions
- Capsule Stretch
- Foam Roll
Express
Warm Up (3 Rounds):
20 sec each move:
- Step Up
- Lateral Overs
- Bench Dip
- Paleo Chair
- Plank
- Superman
Met-Con (5 Rounds):
"Hater's Gonna Hate"
- 3 Atomic Burpees (No Press)
- 6 DB Thrusters
- 9 Pull Ups
- 12 Lateral Box Overs (20"/16")
- 15 SDLHP w/ KB
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Frog Pose
- Front Fold
- Banded Shoulder Distractions
- Capsule Stretch
- Foam Roll