Daily Workout

Fitness

Monday, October 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. Double leg RDL x 8 reps x 3 sets @ 50% of back Squat double from last Tuesday
A2. DB Bench press x 10 @ 2121 tempo x 3 sets, rest 10sec.
A3. Banded tricep ext. x 30sec. @ 3030 tempo x 3 sets, rest 60sec.
+
:90 on :90 off for 6 rounds
12 double Russian kb swings
12 ball slams
amrap calories on rower

**if you are hitting it hard; try to increase 1 cal on rower each round
**the objective is 90 seconds of work @ 90% effort and 90% of rest
**actively walk around in your rest time

Sunday, October 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

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:
10.9.8.7.6.5.4.3.2.1
DB hang power clean,
Plate jump over
Calories on ab

~You go, I go format.
~P1 does 10 hang power cleans, then P2 does 10 hang power cleans, then P1 does 10 box jump overs, then P2 does 10 box jump overs, etc…
~The weight on the HPC should be one that both team members can move at a good rate

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, October 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. DB box step ups (fast up and slow down) for 5/side x 3
A2. Gravitron pull ups x 6-8×3
+
Teams of 2 must complete the following:
4 rounds of
30 thrusters, 75/55
30 CTB Pull ups

Once this is done

Run 1 mile together

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

Friday, October 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. Sumo DL; 2 reps every 60-90 seconds @ 21×1 tempo x 5-6 sets (within 10 minutes)
B. Bench Press; Single Arm DB bench press x 8/side @ 2020 tempo x 2 sets
+
“CFM Triathlon Part 2”
For time
800m hill run
50/32 cal row
35 no push up burpees

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

Thursday, October 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

A. Push Press w/ 3 sec. lower x 3 reps x 3 sets
B. OTM x 9 minutes
B1. TGU; 1 heavy per side x 3
B2. Heal slides x 5-7x 3
B3. Trap 3 raise x 8/side x 3
+
OtMx 20 minutes
1-20sec. run
2-20sec. row
3-20sec. AB
4-20sec. rope slam

Wednesday, October 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. Back Extension x 10×4 @ 5% more then last week
A2. KB high pull x 8/side x 4 @ 2020 tempo
A3. laying heal slide x 10×4
A4. Powell raise x 8/side x 4

+

Buy in
40 sec. max effort AB

Rest time = 60sec.

12 minute amrap
10 DB plank rows 5/side
10 ball slams
20 jump rope singles

Rest time = 60sec.

Cash out
40 sec. max effort aB

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, October 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; 2 reps @ 21×1 tepo x 5 sets
A2. Side lying clam shells x 5/side x 5 sets
B. KB torso row x 10 RM per side in 3 attempts @ 3020 tempo
+
1 minute am rap goblet squats
1 minute AB for max calories
Rest 1 minute
X5 rounds

*goal is to get the same reps and calories each round

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

Monday, October 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

A1. Single leg RDL x 5/side x 4 sets @ 10% more then last week
A2. Tall Kneeling single arm DB press – 8 RM per arm in 4 attempts
+
In front of a clock set for 16 minutes
Minute 0:00 – 2:00
200m run – @ 80%
DB z-press @ 1/4 bodyweight per hand

Minute 2:00 – 4:00
200m run @ 85%
DB bench press @ 1/4 bodyweight per hand

Minute 4:00 – 6:00
200m run @ 90%
Am rap elevated push ups

Minute 6:00 -8:00
200m run @ 95%

Minute 8:00 – 10:00
start the sequence again….

finisher for those who have time after class –
plank rotations x 20 sec. x 3 sets
Heal slides x 10×3

Sunday, October 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

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

“Shoots and Ladders”
Teams of 2 must complete the following:
10 rounds for time
10 box jumps w/ step down
10 kb swings
10 DB plank rows

P1 does 10 box jumps, P2 does 10 kb swings, P1 does 10 DB plank rows, P2 does 10 box jumps, etc… for 10 total 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

Saturday, October 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. BB back rack angled box step up x 6-8/side x 4
A2. Weighted Chin Up x 4-6 reps x 4 sets @ 21xx tempo
+
Teams of 2 must complete the following:
800m hill run – together holding band
50 double KB front rack squats – while partner holds plank
800m hill run – together holding band
35 double kb front rack squats – while partner holds chest to rings in ring row format
800m hill run – together holding band
20 double kb front rack squats – while partner holds plank on d-ball

**if it is raining they it’s a 1K row, 50/40 cal aB to be completed at the same time (switch order each round). P1 will row, P2 will bike at the same time. Then on second round they switch who bikes and who rows, third round is up for grabs.

**Teams can break up the reps (50/35/20) any way they want, but once partner releases hold they must switch automatically

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