# Daily Workout

## Performance

### Monday, October 22nd, 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) DB front to back lunge steps

x6/side x 4 sets

front to back = 1

A2) KB prone alternating row w/ isometirc hold

x8/side x 4 sets

A3) KB single arm farmers hold

x:20/side . x4 sets

focus on equal press into ground with both feet.

B) Workout

1 minute amrap wall ball, 20/14#

1 minute amrap DB burpees, 50/35# per hand

1 mintue amrap calorie row

1 minute rest

4 rounds

look for a sustainable pace here for all rounds/sets

can scale up to CTB or bar MU

### Sunday, October 21st, 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) Part 1:

10 turkish get ups per side

slow and steady here working on form and function

B) Workout

Teams of 2:

for time

800m sled push, 2/1×45’s

150 ball slams, 30/20#

**break it up how you want

rest 5 minutes

15 minute amrap

5 right arm kb snatch

5 left arm kb snatch

35 double unders

**you go / I go format here

### Saturday, October 20th, 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) Wide grip barbell RDL

x10 reps x 4 sets

A2) Bench Press

3020 tempo

x5x4 sets

B) Workout

Teams of 2 must complete the following:

20 minute amrap

12/10 cal row

6 Power Cleans, 135/95

3 burpees over the bar

you go / I go format

### Friday, October 19th, 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

70% for 10 reps for 3 sets

same weight from last week

A2) Supinated Grip Barbell bent over row

x8x 3 sets

4020 tempo

add 10# from last week

B) Workout

Top of every 10 minutes x 2 rounds

50 thrusters, 75/55

800m run

### Thursday, October 18th, 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) Hang Clean work

10 minutes building each time

working on the skill of the movement

B) 3 sets

Barbell curls x 10-15

Tricep ext. x 10-15

C) Workout

Minute 1 = 5/3 wall walks

Minute 2 = amrap SB to shoulder

Minute 3 = 11/9 cal on ski erg

Minute 4 = 100m sled sprint -light weight

Minute 5 = 20 D-ball russain twist

x20 minutes

### Wednesday, October 17th, 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) Jerk (from rack)

work up to a tough single with perfect form

in 12-15 minutes

B) 5 minute

3 k2E

6 strict dips

100′ sB carry

rest 3 minutes

C) 5 minutes

max calories on AB

rest 3 minutes

D) 5 minutes

3 k2E

6 strict dips

100′ SB carry

rest 3 minutes

E) 5 minutes

max calories on ski erg

### Tuesday, October 16th, 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) DB rotational RDL

x6-8/side x 3

A2) Single Arm Dumbbell Push Press

w/ 5 sec. lower x 4/side x 3

A3) Banded Hip Thruster

x10 reps x 3 sets

B) Intervals

top of every 3 minutes

5 dead lifts @ 65-70% of max

200m run

20 double unders

x6 rounds

### Monday, October 15th, 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) Front Squat

@5sec. lower for a tough single in 5 attempts

A2) Neutral grip KB rot to rotation

3020 tempo x 5/side x 5 sets

B) Workout

500row

21 DB front rack squats @ 50/35#

15 pull ups

9 burpees

x4 rounds

*scale up to CTB pull ups if you can

C) Finisher:

Barbell curls x 10×2

side lying DB ext. rot. x 10/side x 2

### Sunday, October 14th, 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) Part 1

Teams of 2:

Alternating bt. rounds

top of every 2 minutes for 6 sets (3 per person)

run 450m @ a hard effort

This run should take you under 2 minutes. If not, then shorten up to 300m.

into

B) Part 2

5 rounds

15/12 cal row

50m sled sprint @ 2×45/1×45’s

you go / I go format where P1 rows, then P2 rows. P1 pushes sled, the P2 etc… back and forth for 5 total rounds

C) Finisher

Core routine:

Toe Touches x 10

V-ups x 10

Tuck ups x 10

hollow hold x 10sec.

rest 1 minute

x3 rounds

### Saturday, October 13th, 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) Nordic Curls

x10 reps x 3 sets

A2) Half kneeling DB strict press

4020 tempo x 5/side x 3 sets

A3) Arch Hold

x:20 x 3 sets

B) Workout

Teams of 2 must complete the following:

3k Row

150 kb swings, 70/55#

50 Syncro Burpees