Daily Workout

Fitness

Saturday, January 20th, 2018

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. RDL x 8×4
A2. DB Single arm push press x 6-8/side @ 20×2 x 4
A3. Plank rotations x :30x 4
+
20 rounds
5 DB push press,
5 burpees to a target

**alterante every round
**P1 does 5/5 then P2 does 5/5 for 10 rounds each

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

Friday, January 19th, 2018

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 box step ups (angled) x 7/side x 3
A2. Double kb row x 10×3
A3. Bottoms up KB windmill x 3-5/side x 3
+
20 minutes
10 cal row
5 right arm kb front rack squats
5 left arm kb front rack squats
5 ring rows

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

Thursday, January 18th, 2018

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 – 8 minutes of skill work
B1. DB alternating SA bench press x 6-8/side x 3
B2. Rear delt flies x 8-10×3
+
Minute 0-7:00
Teams of 2 – each person must complete 8/5 calories on the bike AFAP x 5 rounds

Minute 10:00 – 16:00 (individual)
3 goblet squats
3 no push up burpees
3 kb swings

Minute 19:00 – 25:00
Teams of 2 – each person must complete 8/5 calories on the bike AFAP x 5 rounds each

Cool Down
90/90 stretch
wall stretch
Low back ext.

Wednesday, January 17th, 2018

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. Power Clean + FS skill work for 10 minutes
+
“House Party”
15 minute amrap
9 sit ups
30 walking lunges teps
55 jump ropes

Cool Down
90/90 stretch
wall stretch
Low back ext.

Tuesday, January 16th, 2018

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 Single leg RDL x 8/side x 3 **same weight as last week
A2. Seated DB alternating z-press @ 2020 x 8/sidex3
A3. Heavy front rack KB walk x 50’ per side x 3
+
From minute 0:00 – 10:00
Top of every minute for 10 minutes
4 tough kb swings
4 burpees over the barbell

From minute 12:00 – 20:00
Top of every 2 minutes for 4 rounds
:30 sprint on aB for max calories

Monday, January 15th, 2018

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 reverse lunge step x 8/sdie x 3
A2. DB lat pull overs x 10×4 @ 2020 tempo
+
“Lawless”
5 minute amrap
5 cal on ski erg
6x Double kb front rack squat
7x Calorie row
~rest 3 minutes
X3

Sunday, January 14th, 2018

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.

Teams of 2:
Complete for time:
2K row
1 mile run
2K 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

Saturday, January 13th, 2018

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. Good morning x 8-10×3
A2. Tall kneeling DB SA deep press x 8/side x3, drop set to
A3. Banded bent over rows x 15×3
+
20 rounds for time:
100m row
5 kb DL,
50’ farmers walk w/ same weight

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

Friday, January 12th, 2018

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 front Foot Elevated split squat x 5/side x 4 **add 10%
A2. Feet elevated ring rows x 5-7×4
A3. TGU roll up x 5/side x 4
+
1 minute on / 1 minute off for 10 rounds:
10 sec. cal on aB
10 sec. transtiion
40 sec. wall balls

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

Thursday, January 11th, 2018

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. Narrow Stance Sumo Dead lift; 70-75 for 4 singles x 3 sets
A2. DB incline bench press x 8-10×3 *add 5% from last week, rest 10sec.
A3. Tricep ext. x 8-10×3
+
4 minute amrap
8 kb swings
6 hanging knee raises
4 plate jumps
Rest 2 minutes
3 rounds

Cool Down
90/90 stretch
wall stretch
Low back ext.