"Back At It"
Daily Programming
Warm Up (2 Rounds):
- 200m Jog
- 10 Step Ups
- 10 Goblet Squats
- 15 Ring Row
- 15 Rope Slams
Performance
Strength (3RM):
- Front Squat
* In 5-7 sets, attempt to set a new 3RM *
* Try adding at least 5# from last week *
Met-Con (2 Rounds):
- 1 Min Max Calorie Row
Then Right Into...
4 Min AMRAP:
- 10 Walking Lunges (DBs optional)
- 7 DB Hang Clean & Press (Use same DBs as Lunge)
- 10 Sit Ups
Rest 1 Minute Then...
- 1 Min Max Calorie Bike
Then Right Into...
4 Min AMRAP:
- 8 Push Ups
- 4 Slam Ball Over Shoulder
- Farmers Carry (20 sec)
* Rest 2 min between rounds *
Fitness
Strength (5 x 5):
- DB Front Squat
* Try using heavier DBs than last week *
Met-Con (2 Rounds):
- 1 Min Max Calorie Row
Then Right Into...
4 Min AMRAP:
- 10 Walking Lunges (DBs optional)
- 7 DB Hang Clean & Press (Use same DBs as Lunge)
- 10 Sit Ups
Rest 1 Minute Then...
- 1 Min Max Calorie Bike
Then Right Into...
4 Min AMRAP:
- 8 Push Ups
- 4 Slam Ball Over Shoulder
- Farmers Carry (20 sec)
* Rest 2 min between rounds *
Cash Out (1 Minute):
- Weighted Pillar Plank
* Go as heavy as you can *
Mobility (NFT):
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Frog Pose
- Butterfly
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (2 Rounds):
- 200m Jog
- 10 Step Ups
- 10 Goblet Squats
- 15 Ring Row
- 15 Rope Slams
Met-Con (2 Rounds):
- 1 Min Max Calorie Row
Then Right Into...
4 Min AMRAP:
- 10 Walking Lunges (DBs optional)
- 7 DB Hang Clean & Press (Use same DBs as Lunge)
- 10 Sit Ups
Rest 1 Minute Then...
- 1 Min Max Calorie Bike
Then Right Into...
4 Min AMRAP:
- 8 Push Ups
- 4 Slam Ball Over Shoulder
- Farmers Carry (20 sec)
* Rest 2 min between rounds *
Mobility (NFT):
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Frog Pose
- Butterfly
- Cobra
- Childs Pose
- Foam Roll