Daily Workout

Performance

Sunday, March 26th, 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:

Task Priority FGB until you reach 100 reps in each movement

Fight Gone Bad consist of the following movements:
Wall Ball, 20/14
SDHP, 95/65
Box Jump, 24/20″ **step down
Push Press, 95/65
Calorie Row

The way this workout will go…members will spend one minute @ each station. At the end of one minute they must move onto the next exercise. After the row the team will receive a one minute rest before they start the wall ball’s again. However, this workout ends when the team has successfully completed 100 reps of each movement. If for some reason they complete 100 reps on one movement but not the others, then they no longer have to do that movement where the reps are completed.

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, March 25th, 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 single leg RDL x 8/side x 3
A2 dB Bench Press x 12-15×3
+
“chard sauce”
Teams of 2 must complete the following
300 cal row – switching whenever your team decides
400m farmers walk @ 55/35# per hand – switching as you need (scale to 70/55#)

Friday, March 24th, 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 Back Squat; 75×5 (5), rest 45 sec.
A2 Weighted pull up x 3×5, rest 45 sec.
+
5 minute am rap squat cleans; 155/105 **this should be a tough weight where you do singles, scale up or down for effect
4 minute am rap box jumps w/ step down
3 minute am rap no push up burpee pull up **scale to CTB or bar MU or ring mU
2 minute armap double unders
1 minute am rap air squat

**Friday night lights and 17.5 will be starting @ 5:30 pm with our competitors

Thursday, March 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 DB hip thrusters x 15 x 3, rest 20 sec.
A2 sled drag x 2 passes x 3 – heavy but unbroken, rest 40 sec.
A3 feet elevated ring rows x 8-10×3, rest 40 sec., **weighted if you can
+
7 minute armap
1 rope climb
3 DB strict press
5 kb swings, 70/55 to shoulder height only

rest 3 minutes

20 sec. weighted sprints
rest 200 sec.
x3-5 rounds

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, March 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

A Hang Snatch; 10 minutes of work
+
8 minute OTM
1 = goblet walking lunge x 20 sec.
2 = 40 sec. run

6 minute OtM
1 = heavy carry x 20 sec.
2 = 40 sec. ski erg

4 minute OTM
1 = rope slam x 20 sec.
2 = Farmers carry x 40 sec.

2 minutes
amrap DB thrusters, choose a weight that you can cycle fast for high volume

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, March 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 Clean Grip DL w/ pause 2” off ground + top of knee; 50×3, 60×3, 70×3, 75×3 (2)
A2 Push Press @ 4010 x 3 reps x 5 sets
+
3 rounds
10 hang power cleans @ 50-55%
20m bear crawl
15 burpees over the bar
20 double unders
20 ball slams, 30/20#
rest 90 sec. bt. rounds

hang power clean weight should be a moderate weight that you can get for 15 reps unbroken.. but today is 10 reps in the workout.

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, March 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 Back; 10 reps x 3 sets @ 65%
A2 Prone DB rows @ 4020 x 8 reps x 3 sets
A3 Single arm OH carry x 30′ per side x 3 sets (lock down mid line and keep arm straight)
+
5 rounds @ 85-90% effort
15/12 cal row
15/12 cal aB
15 pull ups
rest 60 sec. bt. rounds

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, March 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 must complete the following:
16 minute amrap
50 double unders
10 ball slams, 30/20#
10 kb thrusters, 34/24# per hand

in this workout the partners will perform in a follow the leader fashion where P1 does 50 double under then P2 does 50 double under, then P1 does 10 ball slams, then P2 does 10 ball slams, the P1 does 10 kb thrusters, then P2 does 10 kb thrusters, then back to the double under… etc. for 16 minutes

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, March 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 DB Single leg RDL x 8/side x 3, rest 30 sec.
A2 dB skull crushers x 8×3, rest 30 sec.
A3 Heavy farmers hold x 40 sec. x 3, rest 30 sec.
+
Teams of 2 –
50 hang power sn @ 75/55
50 burpees over the barbell
100/75 cal on AB
50 burpees over the barbell
50 Hang power sn @ 75/55

**break up reps any way you want

Friday, March 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

A1 Back Squat; 5 reps @ 70%, 4 reps @ 75%, 3 reps @ 80%
A2 Weighted ring pull ups x 5 reps x 3 sets **neutral grip
+
“Ham Sandwich”
4 rounds
500m row
10 DB hang squat cleans
10 pull ups

**you can scale the pull ups to CTB pull ups or 3-5 Bar Muscle ups or Ring Muscle ups

**Friday night lights and 17.4 will be starting @ 5:30 pm with our competitors