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