Daily Workout

Fitness

Sunday, March 26th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

Skill and drill -12-15 minutes
~Pic 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
or
~If you missed a strength session from Monday, Tuesday, Wednesday, or Friday you can also make that up in this section.

then

Teams of 2 must complete the following:

Task Priority FGB until you reach 100 reps in each movement

Fight Gone Bad consist of the following movements:
Wall Ball
KB SDHP
Box Jump
DB Push Press
Calorie Row

The way this workout will go…members will spend one minute @ each station. At the end of one minute they must move onto the next exercise. After the row the team will receive a one minute rest before they start the wall ball’s again. However, this workout ends when the team has successfully completed 100 reps of each movement. If for some reason they complete 100 reps on one movement but not the others, then they no longer have to do that movement where the reps are completed.

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Saturday, March 25th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 DB single leg RDL x 8/side x 3
A2 dB Bench Press x 12-15×3
+
“chard sauce”
Teams of 2 must complete the following
10 rounds of 20/15 cal rows – switching every set (5 sets per person)
400m farmers walk per hand – switching as you need

Friday, March 24th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 Back Squat; 5 x5 @ 2121 tempo, rest 45 sec.
A2 Banded straight arm lat push downs x 12-15 reps x 5 sets @ 2121
+
5 minute am rap medball cleans (20 sec. on 10 sec. off)
4 minute am rap box jumps w/ step down
3 minute am rap no push up burpee to target
2 minute armap jump ropes
1 minute am rap cal on AB

**Friday night lights and 17.5 will be starting @ 5:30 pm with our competitors

Thursday, March 23rd, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 DB hip thrusters x 15 x 3, rest 20 sec.
A2 sled drag x 2 passes x 3 – heavy but unbroken, rest 40 sec.
A3 feet elevated ring rows x 8-10×3, rest 40 sec., **weighted if you can
+
7 minute armap
1 rope climb
3 DB strict press
5 kb swings, to shoulder height only

rest 3 minutes

20 sec. weighted sprints
rest 200 sec.
x3-5 rounds

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Wednesday, March 22nd, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A Hang Power Snatch; 10 minutes of work
**if you cannot snatch w/ then work on single leg box step ups w/ trap 3 raises for 3-4 sets
+
8 minute OTM
1 = goblet walking lunge x 20 sec.
2 = 40 sec. run

6 minute OtM
1 = heavy carry x 20 sec.
2 = 40 sec. ski erg

4 minute OTM
1 = rope slam x 20 sec.
2 = Farmers carry x 40 sec.

2 minutes
amrap DB thrusters, choose a weight that you can cycle fast for high volume

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Tuesday, March 21st, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 Clean Grip DL w/ pause 2” off ground + top of knee; 50×3, 60×3, 70×3, 75×3 (2)
A2 Push Press @ 4010 x 3 reps x 5 sets
+
3 rounds
10 dB hang power cleans
20m bear crawl
15 no push up burpees
30 jump ropes
20 goblet squats
rest 90 sec. bt. rounds

hang power clean weight should be a moderate weight that you can get for 15 reps unbroken.. but today is 10 reps in the workout.

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Monday, March 20th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 Back; 10 reps x 3 sets @ 2021 tempo
A2 Prone DB rows @ 4020 x 8 reps x 3 sets
A3 Trap 3 raise x 8-10/side x 3
+
5 rounds @ 85-90% effort
45 sec. max cal row
45 sec. max cal aB
10 ring rows or bb rows or hand over hand kb row over bar
rest 60 sec. bt. rounds

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Sunday, March 19th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

Skill and drill -12-15 minutes
~Pic 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
or
~If you missed a strength session from Monday, Tuesday, Wednesday, or Friday you can also make that up in this section.

then

Teams of 2 must complete the following:
16 minute amrap
50 jump ropes
10 ball slams
5 kb thrusters

in this workout the partners will perform in a follow the leader fashion where P1 does 50 double under then P2 does 50 double under, then P1 does 10 ball slams, then P2 does 10 ball slams, the P1 does 10 kb thrusters, then P2 does 10 kb thrusters, then back to the double under… etc. for 16 minutes

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Saturday, March 18th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 DB Single leg RDL x 8/side x 3, rest 30 sec.
A2 dB skull crushers x 8×3, rest 30 sec.
A3 Heavy farmers hold x 40 sec. x 3, rest 30 sec.
+
Teams of 2 –
50 double russain kb swing
50 burpees to target
100/75 cal on AB
50 burpees to target
50 double russain kb swing

**break up reps any way you want

Friday, March 17th, 2017

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 Back Squat; 5 reps x 3 sets @ 33×1 tempo
A2 Pendlay row @ 3020 x 6-8x 3 sets
+
“Ham Sandwich”
4 rounds
90 sec. row for max meters
60 sec. ski erg for max meters
30 sec. front loaded squats (KB or DB’s)

**Friday night lights and 17.4 will be starting @ 5:30 pm with our competitors