Daily Workout

Fitness

Monday, December 3rd, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Back Squat

75% of last weeks double for 5 reps x 3 sets

A2) KB prone row

x10x3

B) Workout

7 minute armap
5 double kb front rack squats
5 ring rows
35 double unders

rest 3:00

5 minute amrap
Row @ 85% effort

rest 3:00

3 minute armap
5 double kb front rack squats
5 ring rows
35 double unders

Sunday, December 2nd, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A) Workout Part 1

Teams of 2 must complete the following:
10 rounds
8/6 cal on assault bike
4 burpee box jumps. 24/20″
1 rope climb

P1 does a full round, then P2 does a full round for 10 rounds each. Perform each round @ 90%

B) Workout Part 2

Teams of 2:
10 rounds
100′ SB carry
150/100m row

**P1 will complete the 100′ carry and row then P2 will complete the 100′ and the row for 10 rounds each.
**complete each round @ 90% effort

Saturday, December 1st, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A1) Dead lift from a raised platform

work up to a tough double with singles **concentric only in 5 sets

A2) Bench Press

work up to a tough double in 5 sets

B) Workout

Teams of 3 must complete the following:
20 minute amrap
10/7 cal ski erg
15 push ups
20 box jumps, 24/20′

**one person is @ each station and you cannot switch until the entire team finishers their set.

Friday, November 30th, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Barbell Thruster

From the rack
work up to a tough triple in 5 sets

A2) Supinated Barbell Bent Over Row.

4030
x4-6 reps x 5 sets

B) Workout

5 rounds
30/23 cal row
15 goblet squats w/ kb’s in front rack

C) Finisher

barbell curls x 15×3
kb side bends x 15/side . x3

Thursday, November 29th, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A)On the 3 minutes for 12 minutes

Barbell back rack bulgarain split squat x 5/side
KB row x 8/side
Side lying DB ext. rot.

B) EMOM Thursday’s

Minute 1 = DB single arm Clean and jerk (alternate) for :40
Minute 2 = Ball slams x :30
Minute 3 = wall balls x20
Minute 4 = AB x 10/8 calories
Minute 5 = rest
x20 minutes

Wednesday, November 28th, 2018

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

+

A) On the 2 minutes for 12 minutes

Barbell RDL x 8
DB upright high pull x 8/side
Trap 3 raise x 8/side
side plank x :10/side

B) Workout

minute 0-10:00 – amrap –
8 ring rows
8 SB squats
16 weighted singles

minute 12:00 – 18:00 – amrap –
16 ball slams
16 lunge jumps
32 weighted singles

minute 20:00 – finsih
1K Row

Tuesday, November 27th, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A) Hang Power Clean

2 reps OTM for 8 minutes @ a moderate weight
skill work here.

B) On the 2 minutes for 6 minutes

8x single leg RDL per side
8x Tall kneeling double kb bottoms up press

C) Workout

2 minutes on / 2 minutes off for 4 rounds
10-15 kb swings
Assault bike – increasing effort every :30 to a 95% push

***KB’s should take you around :20, then a :10 transition for :90 on the bike

Monday, November 26th, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Box Squat

work up to a tough double over 5 sets w/ a 3 sec. lower to the box
**track your weight as we will be using these % over the next 6 weeks.

A2) KB Prone Row

10 x 5 sets

B) Workout

3 minutes on 1 minute off for 5 rounds
15/12 cal row
50′ walking lunge (25′ out and back)
amrap plank hold

Sunday, November 25th, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A)Workout – teams of 2

20 minute armap
team “cindy”
**alternating every minute
+
20 minute amrap
:30 sB carry
:30 sled push
:30 sit ups
:30 row
**you go/ I go fomat per :30 interval

Saturday, November 24th, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A1) Dead Lift

3 reps x 4 sets
3 sec. lower + 2 sec. raise
add 10 pounds from last week

A2) Bench Press

x7-9 reps x 4 sets
3 sec. lower + 2 sec. raise
add 5 pounds from last week

B)Workout

Teams of 2 must complete the following:
100 DB hang power snatch;
100 push ups or 50 wall walks
100/80 cal bike

break it up anyway you want to