Daily Workout

Fitness

Thursday, April 27th, 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 Half kneeling db press x 6-8/side x 3
A2 Single leg RDL x 8-10/side x 3
A3 DB ext. rot. x 8-10/side x 3
+
3 rounds – look to keep the same times each round and holding 80-85% effort
10 kb DL, in each hand
15 no push up burpees
15/10 cal AB
20 walking lunge steps
15/10 cal row
rest 2 minutes after each round

**switch order each time
**if you have time go for 4-5 rounds here

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, April 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

A1 TGU x 3/side @ tough weight x 3 sets
A2 Weighted Back Ext. x 8-10×3 @ 4XX4
A3 Depth drop x 3×3 (just drop off a box and work on proper landing positioning.. do not rebound.. just stick the landing)
+
4 minute amrap
50’ farmers walk
seated to standing rope pull

~rest 2 minutes

4 minute amrap
4 HPC
8 plank walk outs

~rest 2 minutes

4 minute amrp
50’ reverse sled drag
8 DB HANG power Sn; (4/side)

~rest 2 minutes

4 minute am rap
4 DB strict press – choose weight
12 no push up burpee box jumps

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, April 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 Bulgarian split squat x 6/side x 4
A2 Neutral Grip isometric ring hold x 5-20 sec. x 4
A3 DB OH carry x 50’ per arm x 4
+
5 minute amrap of:
no push up burpee to target

4 minute amrap of:
goblet squats

3 minute amrap of:
calories on AB

2 minute amrap of:
walking lunge steps

1 minute amrap of:
calories on aB

**there is no rest between amraps.

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

Monday, April 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

Monday
A1 Sumo Dead lift; x3x5
A2 KB seated Seesaw press x 6/side x 5
+
For time
21 kb SDHP
1500m row
~rest 120 sec.~
15 KB SDHP
1K row
~rest 90 sec.~
9 KB SDHP
7500m row

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, April 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

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
Team Cindy
20 minute amrap of
5 DB plank rows per side (10 total)
10 push ups
15 squats

alternating every round

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, April 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 Sumo Dead lift @ 31×1 x 3×5 sets
+
Teams of 2
6 rounds
800m run
30 DB hang power cleans

~The run can be broken up any way you want (8×100’s alternating, 4×200’s alternating, 2×400’s alternating)
~break up the reps any way you want on the hang power clean.

Finisher for those who have time
A1 bench press @ 4xx1 x 4 reps x 4 sets, rest 10 sec.
A2 ballistic push ups x 8-10×4 sets, rest 2 minutes

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

Friday, April 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

A Goblet squats @ 53×1 tempo x 6×4 sets
B1 Chest supported Row @ 5XX3 x 4 reps x 3 sets, rest 20 sec.
B2 Single arm OH carry x 30’ per side x 3 sets, rest 40 sec.
+
“table top”
For time:
3 minute row
Db thrusters x 21
~rest 90 sec.
2:30 row
DB thrusters x 15
~rest 90 sec.
2 minute row
DB thrusters x 9

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

Thursday, April 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

A Snatch pull (slow) + hang power Snatch (closer grip) x 12-15 minutes
+
5 rounds
20 kb swings
10 hack saws
20 walking lunge steps

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, April 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 Double DB single leg RDL x 5/side x 3
A2 DB reverse lunge slide x 5/side x 3
A3 TGU x 5/side x 3
+
minute 0 – 12:00
1 mile run TT
minute 12:00 -20:00
5 cal ski erg
10 ball slams
15 box jumps step ups

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, April 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 Dead lift x 3×5
A2 Push Press x 3×5 @ 41×1 tempo
B 500m row for time

rest 5-7 minutes

7 minute amrap
5 sit ups
10 kb swings, 55/35#
100m shuttle run (50m out and back x2)

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