"4 Min AMRAPs"
Daily Programming
Warm Up (EMOM For 10 Min):
- Jump Rope
- Arm Circles
- Paleo Chair
- Hip Swings
- Plank Shoulder Taps
Performance
Strength (3 Rounds):
- Max Strict Handstand Push Ups (30 sec)
- Rest (30 sec)
- Max Strict Pull Ups (30 sec)
- Rest (30 sec)
- Max Strict Ring Dips (30 sec)
- Rest (30 sec)
* Rest an additional 1 min after each round *
Met-Con (Complete):
4 Min AMRAP:
- 400m Run
- Max Rep Burpees
Rest 1 Min Then...
4 Min AMRAP:
- 400m Row
- Max Rep DB Snatch (40/20)
* Alternate each rep *
Rest 1 Min Then...
4 Min AMRAP:
- 10 Calorie Bike
- Max Rep Sit Up w/ Plate (25/10)
* Score is total reps *
Fitness
Strength (3 Rounds):
- Max Rep Push Ups (30 sec)
- Rest (30 sec)
- Max Rep Ring Row (30 sec)
- Rest (30 sec)
- Max Rep Bench Dips (30 sec)
- Rest (30 sec)
* Rest an additional 1 Min between rounds *
Met-Con (Complete):
4 Min AMRAP:
- 400m Run
- Max Rep Burpees
Rest 1 Min Then...
4 Min AMRAP:
- 400m Row
- Max Rep DB Snatch (40/20)
* Alternate each rep *
Rest 1 Min Then...
4 Min AMRAP:
- 10 Calorie Bike
- Max Rep Sit Up w/ Plate (25/10)
* Score is total reps *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Cobra
- Childs Pose
- Seated Front Fold
- Butterfly
- Chest Opener
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (EMOM For 10 Min):
- Jump Rope
- Arm Circles
- Paleo Chair
- Hip Swings
- Plank Shoulder Taps
Met-Con (Complete):
4 Min AMRAP:
- 400m Run
- Max Rep Burpees
Rest 1 Min Then...
4 Min AMRAP:
- 400m Row
- Max Rep DB Snatch (40/20)
* Alternate each rep *
Rest 1 Min Then...
4 Min AMRAP:
- 10 Calorie Bike
- Max Rep Sit Up w/ Plate (25/10)
* Score is total reps *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Cobra
- Childs Pose
- Seated Front Fold
- Butterfly
- Chest Opener
- Ankles/Calves/Shins
- Foam Roll