Daily Workout

Performance

Thursday, February 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 Push Press w/ 4 sec. lower each time x 4 reps x 4 sets, rest 20 sec.
A2 Hardest ballistic push (laying ball throws or plyometric push up or deficit plyometric push up) x 8-10x 4 sets, rest 40 sec.
A3 DB death march x 10m x 4 sets, rest 60 sec.
+
Teams of 2:
200’ banded sprint – you guy/ I go
1 minute amrap rope climbs (p1 does 1 minute then P2 does 1 minute)
rest 30 sec. bt. rounds
then right back to the banded sprint for 7 rounds each person
**if you trained on Wednesday then sub out rope climbs for 1 minute of burpees

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

Wednesday, February 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

OTM x 9 minutes
1 BB back rack angled box step ups x 5/side
2 Weighted supinated chin ups w/ lean away x 5 reps
3 DB side bends x 10/side

OTM x 8 minutes
1 = 5 hang power Snatch
2 = 30 sec. amrap no push up burpee box jumps; 20/15”

rest 2 minutes

OTM x 8 minutes
1 = 100’ sled push
2 = 30 sec. max distance row

rest 2 minutes

6 minute amrap
4 pull ups
8 ball slams, 30/20#

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, February 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 BB hip thruster x 12-15×4 **upper back on matts
A2 Incline DB press x 10×4 @ 4020 tempo
+
90 seconds on / 60 seconds off
15/12 cals on AB
5 hang power cleans
amrap push ups
x 7 rounds

**gaol is to shoot for 20/15 cal on the aB if you can hammer it in under 60 seconds.
**hang power clean weight should be around 70-75%. It should be a tough but doable TnG sequence. You can add or subtract weight if you need to.

finisher for those who have time
side plank holds x 30sec. per side x 2 sets per side

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

Monday, February 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

A1 Front Squat (tempo 1/4 distance then create a stretch reflex) x 5 reps x 4 sets @ 75%, rest 20 sec.
A2 Split stance jumps x 6 reps/ side x 4, rest 60 sec.
A3 One arm DB row x 6/side x 4 @ 4020 **standing position and only one arm holding a DB or KB, rest 30-45 sec. bt. sets
+
4 rounds for time
10 dB hang squat cleans
20 DB walking lunge steps
30 sit ups

**suggested DB weight is 40-55/20-35#… you should be able to get 10 DB hang squat cleans unbroken in the first round, but it also shoulder be too easy to cycle through them.

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

Sunday, February 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

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
max rounds in 7 minutes
21-15-9
thrusters, 95/65
pull ups

right into

1 mile run

**break up “fran” anyway you want for max reps in 7 minutes as a team. Teams are working on one barbell and one pull up station.
**then they go right into the 1 mile run.

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

Sweat Sesh
**pick one from the week

Saturday, February 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

A1 DL @ 65% x 8-10 reps x 3 sets, rest 45 sec.
A2 Single arm dB z-press x 8-10/side x 3 sets, rest 20 sec.
A3 ball push ups x amrap x 3 sets, rest 45 sec.
+
Teams of 2
12 rounds for time
250m row
15 kb swings, 55/35#
15 box jumps, 24/20”

**follow the leader.. can’t move on till your partner finishes

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. x 2
child’s pose x 10sec. x 3

Sweat Sesh
40 minute run or bike or erg @ tough pace

Friday, February 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 Clean – 3 singles every 2 minutes x 12 minutes
**building here to 80% for last 2 sets
+
10 rounds for time
1 rope climb
3 squat cleans @ 135/95

*if you can scale to legless rope climbs or 3 strict pull ups

finisher
unilateral DB rows x 10/side x 2
side plank holds x 20sec./side x 2

optional finisher for those who want to go longer:
30 sec. run @ 85%
rest 60 sec.
x5 rounds

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. x 2
child’s pose x 10sec. x 3

Sweat Sesh:
1 minute run
1 minute ski erg
1 minute bike
1 minute jump rope
1 minute ball slam
rest 1 minute
x7 rounds

Thursday, February 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

OTM x 10
1 = 3 push press
2 = 20 sec. rope slam
+
OTM x 10
1 = 3 perfect and tough deadlifts + 3 bench hops for height
2 = 20 sec. steady sled push
+
Teams of 2
5 minute max cal bike
5 minute max cal ski
5 minute max cal row
**switching every 30 sec. for each

finisher (for those time)
straight bar curls x 10×3
db skull crushers x 10×3

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

Wednesday, February 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

OTM x 9 minutes
1= front loaded cossack squat x 5/side
2= false grip ring row x5-10 reps @ 2020 w/ 10 sec. hold on last rep
3= 15 sec. sprint @ max effort (sled, bike, ball slam etc..)

then

4 minute easy warm up work on bike/ row/ ski
+
8 minute amrap @ 85%
4 dips
8 DB power Snatch; (4/side)
50’ heavy front loaded carry
+
4 minute recovery AE work
+
8 minute amrap @ 85%
4 T2B
8 fS, 95/65
50’ walking lunge steps

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, February 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 good Morning x 8×4
A2 Incline Bench press x 8-10 x 4 @ 5-10% heavier then last week
A3 TGU x 2/side tough weight x4
+
every 3 minutes complete the following
15/12 cal bike/ski/row **alternate each time (objective here is 60-75 sec. of work)
15 no push up burped box jumps, 24/20”
x21 minutes

finisher for those who have time
heavy farmers hold 60 on 60 off x 5
heavy front rack hold 60 on 60 off x 5

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