Daily Workout

Fitness

Monday, August 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. Wide Grip Dead lift w/ pause @ knee for 2 sec. then stand tall x 5 reps x 3 sets **3 sec. lower and pause for a good positioning reset
A2. DB seated (z-press) x 7-9 reps @ 3 sec. lower x 3 sets
+
10 minute EmOM
Minute 1 – 7-9 DB or KB leans
Minute 2 – 20 sec. of max effort lateral no push up burpee over the bar

Rest 2:30

Top of every 2 minutes
45sec run/bike/row @ 90% effort
X5 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, August 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

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 two
10x200m sprints (switch each set)
10x250m rows (switch each set)
10×10 pull ups (switch each set of 10)

**for today’s workout
~if you didn’t train Saturday you can switch the row’s for 20×10 wall balls, switching after each set of 10 reps
~you can scale the pull ups to CTB pull ups or muscle ups (10×3-5 reps)

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, August 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

A1 Back Squat; x5-7 reps x 4 sets.
A2 Double DB row x 6-8×4, rest 30sec.
A3 curls x 6-8×4 @ 2121, rest 30sec.
+
Teams of 2:
20 minute amrap
5 wall balls
5 kb swings
5 calories on aB
**switch after each round

Cool Down:
bench oh stretch x 30sec. x 2
wall stretch x 30sec. x 2
partner OH stretch x 30sec. x 2

Friday, August 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 DL Cluster; 4-6 reps x 3 @ 21×1
A2 Rear delt flies x 7-9×3, rest 10 sec.
A3 Side delt raises x 7-9×3, rest 60 sec.
+
15 minute amrap
buy in is 3 minute cyclical movement for calories
4 DB Push Press
8 full range sit ups
4 no push up burpee box jump

Cool Down
chest/pec stretch x 30sec. x 2
quad stretch x 30sec. x 2
calve stretch x 30sec. x 2

Thursday, August 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

A DB OH walking lunge x 6 steps per arm x 3 sets
B1 Weighted back ext. x 10-12, rest 30 sec.
B2 BB inverted rows (-2)failure, rest 30 sec.
B3. plank holds (weighted) x 20-30sec., rest 30 sec.
B4 Powell raise x 8-10/side, rest 30 sec.
+
12-15 minutes – steady smooth effort here, low stress
40 jump ropes
20m farmers walk,
10m dB bear crawl,

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, August 16th, 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

Top of every 4 minutes
10 KB DL
400m run @ 90% effort
x3 rounds

rest 3 minutes

top of every 4 minutes
10 DB hammer bench
500m row @ 90% effort
x3 rounds

rest 3 minutes

top of every 3 minutes x 4 rounds
60 sec. heavy front loaded hold
50m resistant sprint (sled or bands)

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, August 15th, 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 Double kb front rack bulgarian split squat x 7-9/side x 5, rest 30
A2 Hammer curls x 8-10 reps x 5, rest 30
A3 trap 3 raise x 5/side x 5, rest 30 sec.
+
2 minutes on
75/50 meters on ski erg
15/10 cal on AB
am rap goblet squats
2 minutes off
x5 rounds

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2

Monday, August 14th, 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 Wide grip rDL x 7-9×4
A2 DB push press w/ 4 sec. lower x 5-7×4 (5% more then last week)
+
in front of a 20 minute clock
8 minute EMOM
minute 1 = Hang Power Clean practice or build with DB’s for 5 reps
minute 2 = 20 sec. max effort rope slams

rest till the 10 minute mark

10 minutes
10sec. support hold
5/3 push ups
5 plank walk outs
100m run

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, August 13th, 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

“Werk”
Teams of two
10 minute max distance row – switching every 250m
10 minute max distance Sled push (switching every 50m – partner must do farmers walk while sled is being pushed)
10 minute max cal on aB – switching every 30 sec.

**weight on the sled is a tough weight but one you can push at a steady effort for 50m

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, August 12th, 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 BB back rack split stance squat x 5/side x 4
A2 Double DB row x 6-8×4, rest 10 sec.
A3 curls x 6-8×4 @ 2121, rest 30 sec.
+
Teams of two
200m sled push – alternating every 50m
then
15 minute amrap of:
4 DB plank rows
6 push ups
8 box squats
then
200m sled drag – alternating every 50m

**For those who are ninja’s @ “cindy” scale up to 40 total rounds

Cool Down:
bench oh stretch x 30sec. x 2
wall stretch x 30sec. x 2
partner OH stretch x 30sec. x 2