"Many AMRAPs"
Daily Programming
Warm Up (Complete):
- Smash Hips w/ Ball
Then...
- Banded Lateral Walk (20/20)
- Monster Walk (20/20)
- Hip Swings (10/10)
Then...
3 x 10:
- Weighted Glute Bridge
- Triceps Pull Down
Performance
Strength (1-1-1-1-1):
- Sumo Deadlift
* Add weight each set *
Met-Con (3 Rounds):
Each Round is a 3 Min AMRAP:
- 20 TTB
- 50 Double Unders
- Max Rep Deadlift (225/155)
Fitness
Strength (8-8-8-8-8):
- KB Sumo Deadlift
* Same weight for all sets *
Met-Con (3 Rounds):
Each Round is a 3 Min AMRAP:
- 20 K2E/Knee Raise
- 100 Jump Rope
- Max Rep KB Deadlift (70/53)
Cash Out (3 Rounds Each Side):
- Side Plank (10 sec)
- Hip Dips (10 sec)
- Elbow Touches (10 sec)
Mobility (NFT):
- Front Fold
- Seated Front Fold
- Adductors/Groins
- Frog Pose
- Butterfly
- Ankles/Calves/Shins
- Smash Hips w/ Ball
- Foam Roll
Express
Met-Con (EMOM For 20 Min):
- Min 1: 200m Run/Row/Bike
- Min 2: 20 Sit Ups
- Min 3: 20 KB Swings
- Min 4: 10 Box Jumps/Step Ups
- Min 5: 10-15 Burpees
Mobility (NFT):
- Front Fold
- Seated Front Fold
- Adductors/Groins
- Frog Pose
- Butterfly
- Ankles/Calves/Shins
- Smash Hips w/ Ball
- Foam Roll