# Daily Workout

## Fitness

### Monday, December 10th, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Back Squat

5 reps x 4 sets

@ 5% more weight across the board then last week.

A2) Chin Ups

5 x 4 sets

B) Workout

OTM for 10 minutes

2 hanging knee raises + 2 thrusters w/ kb’s + 4 no push up burpees.

rest 3:00

7 minute amrap

10 cal row

10 box sits

10 double unders

### Sunday, December 9th, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A) Workout

Teams of 2 must complete the following:

200/150 cal on the AB ( while one partner is pushing a sled @ 45/35#)

+

150/110 cal rower (while one partner is holding a DL bar @ 225/135)

+

100/80 cal ski erg (while one parnter is holding a barbell in front rack position 135/95 or Sandbag)

### Saturday, December 8th, 2018

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

+

A1) Double KB single leg RDL

x6-8/side x 4

A2) DB incline bench press

x8-10 x 4 sets

B) Workout

Teams of 2 must complete the following:

double kb SDHP x 10,

wall balls, x 15

ski erg x :30

x20 minutes

**p1 does 10 SDHP, then P2, P1 does 15 wall balls, then P2 etc.. for 20 minutes. TEams must tag each other when finished.

### Friday, December 7th, 2018

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

+

A1) Front Squat

2421 tempo

2 sec. lower

4 sec. hold

2 sec. raise

1 sec. pause

2 reps x 4 sets

A2) Supinated Barbell Bent Over Row

4020 tempo

x5 x 5 sets

B) Workout

10 minute amrap

10 DB plank rows

10 DB plate step ups

rest 3:00

800m run for time

### Thursday, December 6th, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A) On the 3 minutes for 15 minutes

DB Front foot elevated step ups x 5/side

Tall kneeling curl to press x 10

TGU x 2/side

B) EMOM Thursdayâ€™s

MInute 1 = 12/9 cal AB

Minute 2 = 12/9 cal row

MInute 3 = 12/9 burpees over erg

Minute 4 = rest

x 5 rounds

**scale up to 15/12 if you want

### Wednesday, December 5th, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A) Hang Power Snatch

12-15 minutes of work

*pause @ knee for 2sec. focusing on position here, straight path through the middle, good catch.

B) Workout

15 minute amrap

3 kb swings

3 box jumps

3 Air squats

6 hang power cleans

6 box jumps, 24/20″

6 air squats

9/9/9

12/12/12

etc…

### Tuesday, December 4th, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A) Hang Power Clean

2 reps OtM for 8 minutes

**add 5-10 pounds across the board from last week

B)On the 2 minute for 8 minutes

banded russain KB swing x 10 reps

banded push ups x 10 reps

C) Workout

2 minutes on / 2 minutes off x 5 rounds

10 DB strict press

10 DB burpess (don’t go overhead)

max calories on AB

### Monday, December 3rd, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Back Squat

75% of last weeks double for 5 reps x 3 sets

A2) KB prone row

x10x3

B) Workout

7 minute armap

5 double kb front rack squats

5 ring rows

35 double unders

rest 3:00

5 minute amrap

Row @ 85% effort

rest 3:00

3 minute armap

5 double kb front rack squats

5 ring rows

35 double unders

### Sunday, December 2nd, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A) Workout Part 1

Teams of 2 must complete the following:

10 rounds

8/6 cal on assault bike

4 burpee box jumps. 24/20″

1 rope climb

P1 does a full round, then P2 does a full round for 10 rounds each. Perform each round @ 90%

B) Workout Part 2

Teams of 2:

10 rounds

100′ SB carry

150/100m row

**P1 will complete the 100′ carry and row then P2 will complete the 100′ and the row for 10 rounds each.

**complete each round @ 90% effort

### Saturday, December 1st, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A1) Dead lift from a raised platform

work up to a tough double with singles **concentric only in 5 sets

A2) Bench Press

work up to a tough double in 5 sets

B) Workout

Teams of 3 must complete the following:

20 minute amrap

10/7 cal ski erg

15 push ups

20 box jumps, 24/20′

**one person is @ each station and you cannot switch until the entire team finishers their set.