Daily Workout

Fitness

Monday, June 27th, 2016

A Back Squat; 5×4.. build by 5% from last week
B EmOM x 6 minutes
odd = chin over bar hold – ALAP
even = kb row x 8/side
+
3 rounds for time
15 kb swings
15 goblet squats
15 cal on AB

Sunday, June 26th, 2016

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

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 for time
10 rounds for time
10m double kb front rack walking lunge
10 pull ups
20 air squats

can sub in CT pull ups or 3-5 MU for the pull ups

Saturday, June 25th, 2016

A1 Bench Press x 6-8×3
A2 Single leg DL x 6-8/side x 3
A3 Landmine press x 5/side x 3
+
6 minute amrap
8 SDHP, 75/55
21 ambit sit ups
~rest 4 minutes~
200m sprint top of every 2 minutes x 12 minutes

Friday, June 24th, 2016

A FS x 2 reps OTM x 6 minutes @ 4 sec. down and 2 sec. hold
B seated kb row over pull up bar x 2×3
+
3 rounds
7 thrusters
250m row
7 thrusters
250m row
15 box jumps

Thursday, June 23rd, 2016

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
*x-band walks (thighs, knees, feet)
*single leg balance (scale or hold)
+
7 minutes of movement prep

then

Box Squat @ x 10 reps
100m d-ball run into 300m hard run
rest 2 minutes (complete 8-10 bb bent over rows)
x3 rounds

~rest 4-5 minutes

db hang power cleans x 10 reps
3 hurdle jumps right into 25/20 cal bike sprint
rest 2 minutes (complete 8-10 tuck-ups)
x3

~rest 4-5 minutes

5 minute am rap (partner style)
sled drag x 50m
plank hold

Cool Down
Bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2

Sweat Sesh
8x(200m run w/ odd object, 200m moderate run – no object, 50m sprint)
no rest between reps or sets

Wednesday, June 22nd, 2016

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 Tall Muscle Snatch x 5×3
A2 kb row x 8/side x3
A3 weighted back ext. w/ 5 sec. hold x 6-8×3
A4 tuck ups x 10-20 x3
+
“2 chainz”
in front of a clock for 25 minutes – max reps/rounds
1 mile run
200m farmers carry
accumulate 2 minute chin over ring hold
200m double kb front rack walk
accumulate 2 minute weighted plank
100m sled push

Cool Down
Bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2

Sweat Sesh
15 sec. resisted sprint
rest 150 sec.
x20 sets

Tuesday, June 21st, 2016

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 Dead lift; 70×5(3)
A2 Strict Press x 3-5 x 3
A3 Push ups x6-12 x3
+
5 DL @ 60-70% of PC max
5 no push up burpee box jumps
50m sprint
rest 2 minutes
x7-9

Cool Down
Bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2

Monday, June 20th, 2016

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 Back Squat; 2 reps OTM x 6 sets @ 32×1 tempo
B EMOM x 6 minutes
odd = pendlay row x 6-8 reps
even = 5-7 sec. chin over ring hold
+
“Breaker”
For time:
800m run
40 BB front rack walking lunge steps
800m run

Cool Down
Bench OH stretch x 30 sec. x 2
wall stretch x 30 sec. x 2
pigeon pose x 30 sec. x 2

Sweat sesh
top of every 15 minutes x 3 rounds
1K row
1K ski erg
800m run

Sunday, June 19th, 2016

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

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 for time
Complete as many rounds as possible in 30 minutes of:
17 thrusters, 95/65 lb.
21 BB bent over rows *same weight as thruster
60 air squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

**in this workout the partners will switch whenever they want.
**you can scale weight to 75/55 or db’s if you need to

Saturday, June 18th, 2016

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 RDL x 5×5
A2 Push Press; building over 5 sets
A3 single leg calve raise x 10/side x5
+
teams of 2
1 mile run
50 DB power Snatch – switching every 5 reps (5/side)

rest 5 minutes

1 mile run
50 squat thrust – switching every 10 reps

Cool Down
pigeon pose x 30 sec. hold x 3
wall stretch x 30sec. per side x 3