Daily Workout

Performance

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
10 double Russian kb swings , 55/35# per hand
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, 50/35# per hand
Box jump over, 24/20”
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
~if you didn’t train on Saturday then use a barbell @ 135/95#

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. Chin ups – max reps in 3 attempts (compare to Wednesday’s max pull ups)
+
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 – work up to a tough double (not TnG) and perfect form in 10 minutes
B. Bench Press @ bodyweight; amrap @ 20×1 tempo, rest 60seconds, amrap @ 20×1 tempo
+
“CFM Triathlon Part 2”
For time
800m hill run
50/32 cal row
35 burps over the erg

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
1-100m run
2-15/12 cal row
3-100m run
4-20 sec. 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

A. Muscle Snatch x 3 reps x 5 sets working on bar path and lockout
B. Strict Pull up, amrap x 3, rest 90 sec. bt. attempts

+

Buy in
20/15 cal on aB AFAP

Rest time = 3x work time

12 minute amrap
5 pull ups
10 ball slams, 30/20#
20 double unders

Rest time = post first AB rest time

Cash out
20/15 cal on aB AFAP

**scale up to CtB pull ups

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

A. Back Squat – work up to a tough double
50% for 2
60% for 2
70% for 2
80% for 2
Then 2 more attempts from here
B. KB torso row x 10 RM per side in 3 attempts @ 3020 tempo
+
1 minute am rap Hang squat cleans @ 95/65
1 minute AB for max calories
Rest 1 minute
X5 rounds

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%
Am rap strict HSPU or DB z-press @ 1/4 bodyweight per hand

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

Minute 4:00 – 6:00
200m run @ 90%
Am rap 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 rope climbs
50 box jumps, 24/20″
50 kb swings, 55/35#
50 pull ups
50 kb swings, 55/35#
50 box jumps, 24/20″
10 rope climbs

**break up the reps any way you want to

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 @ 55/35# per hand – while partner holds plank
800m hill run – together holding band
35 double kb front rack squats @ 55/35# per hand – while partner holds chin over bar
800m hill run – together holding band
20 double kb front rack squats @ 55/35# per hand – while partner holds support on rings

**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