Daily Workout

Fitness

Tuesday, August 21st, 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)
+
7 minutes of movement prep
then

Tuesday
A1. Sumo DL from ground (concentric only here); 60×1, 70×1, 80×1, (85×1)2
A2. Standing KB alternating press (hold one in front rack while the other presses) for 10 reps per side, then walk 50’ OH (locked out arms) x 5 sets
+
:20 sit ups
:40 rest
:20 DB hang power snatch; 50/35#
:40 rest
:20 bear crawl
:40 rest
:40 K2E
:20 rest
:40 DB hang power snatch; 50/35#
:20 rest
:40 bear crawl
:20 rest
:60 K2E
:60 DB hang power snatch; 50/35#
:60 bear crawl
Finisher:
Arch hold x :20 x 3
Tuck hollow hold x :20 x 3

Monday, August 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)
+
7 minutes of movement prep
then

A1. DB rear foot elevated split squat x 5/side x 5 sets, rest :30
A2. Feet elevated ring row x 6-8 x 5 sets
A3. Side plank hold x :15/side x 5 sets, rest :60
+
For time @ 90% effort
4.8.12.25
Calories on the Rower
incline plate or barbell burpee
goblet squat
into
5 minute recovery jog
Must finish 450m
Then complete the same sequence but start from 25 and go backwards.
The kb weight should be light – scale to one if you need to

Sunday, August 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)
+
7 minutes of movement prep

then

Teams of 2 must complete
3 rounds
450 team run
200m sandbag carry, 150/100#
+
2 rounds
20/15 cal row
20 synch db S2OH, 35/20# per hand
+
1 round
2500m ski erg

Saturday, August 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)
+
7 minutes of movement prep

then

A1. Bench Press x 5 reps x 4 sets
A2. Laying single leg eccentric focused leg ext. x 5/side x 4 sets
+
Teams of 2 must complete the following:
50-35-20 – K2E
Sled push around building @ 1×45/1×25
Teams can split up T2B reps any way they want and the sled push any way they want

Friday, August 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)
+
7 minutes of movement prep

then

A1. Back Squat @ 5xx1 tempo for 3 reps @ 70% for 4 sets
A2. Weighted Chin up Cluster; 2.1.1 x 4 sets (rest 10-15sec. bt. Clusters)
+
20 KB SDHP
20 squat jumps
200m run
Rest 2 minutes bt. rounds
X3 rounds
Finisher if there is time or you want to stay late
Tall kneeling hammer curls x 20 x2
Banded pull aparts x 20×2
Side plank hold x :20/side x 3

Thursday, August 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)
+
7 minutes of movement prep

then

A. Hang power Snatch; work to a tough single in 15 minutes
+
On the 3 minutes for 18 minutes
1 = 500/425m ski erg + 15 DB front squats
2 = 300m run + :45 rope slam

Wednesday, August 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)
+
7 minutes of movement prep

then

A1. DB split stance squat @ 3030 ; 5/side x 3
A2. DB supported one leg row @ 2020 tempo x 8/side x 3
A3. V-ups x 20 x 3
+
20 minutes
3/2 wall walks
5 Ring Rows
8 cal onski erg
16 walking lunge steps
32 single unders

Tuesday, August 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)
+
7 minutes of movement prep

then

A1. Barbell single leg RDL x 6/side x 4 @ 31×1 tempo
A2. Seated KB seasaw press x 6/side x 4
A3. Single arm kB farmers walk x 50’ per side x 4 sets
+
Minute 1 = :30 sec. bike
Minute 2 = :40sec. row
Minute 3 = :50 sec. no push up burpee
Minute 4 = Rest
5 rounds

Monday, August 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)
+
7 minutes of movement prep

then

A. Thruster (from the rack) 5.4.3.2.1 – building each set
B. Trap 3 raise x 8/side x 5 sets
+
7 minute amrap
5 kb swings
10 goblet squats
30sec. assault bike
Rest 3 minutes
900m run

Sunday, August 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)
+
7 minutes of movement prep

then

Sunday
Teams of 2:
3 rounds (1:2 work to rest ratio)
2000m ski erg
400m sled push @ 2×45/1×45’s
1500m ski erg
400m sandbag carry @ 150/100#
1000m ski erg
400m farmers carry @ 70/55#