Daily Workout

Performance

Sunday, June 24th, 2018

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)
+
7 minutes of movement prep

then

Teams of 2:

2 rounds of the following
Minute 0-4:00
15/12 cal row
100’ heavy farmers walk

Minute 4:00 – 8:00
12/9 cal aB
15 burpees

Minute 8:00 – 12:00
200m run
100’ walking lunge

Minute 12:00 – to completion
400m sled push @ 25# on top of guys and no weight for ladies

***Once you get back from sled push, rest till the top of the minute then go again

This workout is a you go/ I go format. P1 will do the first movement, then P2. The P1 will do the second movement, the P2. Once they each finish the couplet they will rest till the end of that time block before starting the next one.

Saturday, June 23rd, 2018

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)
+
7 minutes of movement prep

then

A1. Split stance Good Morning x 5/side x 3
A2. Double KB press @ 4020 for 5 x 3
A3. DB supinated curls @ 3020 for 7-10 x 3
+
Teams of 2 must complete the following:
8 rounds
250m row – while partner holds double KB’s in front rack 55/35#
+
10.9.8.7.6.5.4.3.2.1
T2B
HSPU – sub in dips , HSPU, or BB strict press @ 75/55
(P1 does 8 T2B, then P2, P1 does 8 HSPU, then P2 etc…)
+
400m sandbag carry, 150/100#
(Can switch whenever you want to)

Friday, June 22nd, 2018

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)
+
7 minutes of movement prep

then

A. Clean; building 3very minute for 10 minutes from a light weight
B. Weighted chin up – find a heavy triple in 5 minutes
+
“CFM Tester #2”
50 DB front squats; 50/35#
1 mile run

Thursday, June 21st, 2018

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)
+
7 minutes of movement prep

then

A1. Nordic Curls x 8-10×3
A2. Rear Delt flies x 12-15 x3
A3. KB wind mill x 7/side x 3
+
On the minute x 20 minutes
1 = :30 cal AB
2 = :30 ski erg
3 = :30 Row
4 = KB SDHP x 5 + 10 KB swings (1 kb)

Wednesday, June 20th, 2018

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)
+
7 minutes of movement prep

then

Wednesday
A1. DB angled box step up x 5/side x 3
A2. BB inverted Row; 3 sec. chest to bar hold and 5 sec. lower; 3.2.1 x 3
A3. Arch Hold x :20 x 3
+
Minute 0 – 6:00
Amrap
5 right arm DB S2OH, 50/35#
5 left arm DB S2OH, 50/35#
10 ball slams, 30/20#

Minute 8:00 – 14:00
Complete
400m farmers walk, 50/35# DB (single arm) – switch when you want to

Minute 14:00 – 20:00
5 right arm DB S2OH, 50/35#
5 left arm DB S2oH, 50/35#
10 ball slams, 30/20#

Tuesday, June 19th, 2018

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)
+
7 minutes of movement prep

then

Tuesday
A1. BB Romanian Dead lift x 5-7/side x 4
A2. Bench Press; 8-10 x 4 reps @ 3020 tempo (same weight as last week)
A3. Side plank Powell raise (on elbow) x 8/side x 4
+
10 rounds of 1 minute on / 1 minute off
3 DL; 225/155
3 burpees
Max calories on AB

Monday, June 18th, 2018

Monday
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)
+
7 minutes of movement prep

then

A1. BB front rack split stance squat x 8/side x 3
A2. KB Row @ 4020 for 3-5 /side x 3
A3. Opposing limb raise / Plank hold x 3/per w/ 3 sec. hold x 3
+
Minute 0 – 10:00
1K Row
40 wall balls, 20/14#
20 cTB pull ups

Minute 10:00 -till finish
20 CTB pull ups
40 wall balls, 20/14#
1K row 

Sunday, June 17th, 2018

Sunday
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)
+
7 minutes of movement prep

then

Teams of 2:
3 rounds for time
1K row
200m sled push @ 90/45# on top of sled
+
3 rounds 
1 mile AB
200m sandbag carry, 150/100#
+
3 rounds
1K ski erg
200m farmers walk, 55/35# per hand

Saturday, June 16th, 2018

Saturday
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)
+
7 minutes of movement prep

then

A1. Barbell Single leg RDL x 5/side x 3 
A2. Seated KB Press x 10-12 @ 30×1 tempo x 3, rest :20 add 5 more pounds this week
A3. Tricep kickbacks x 10 x 3, rest :60 – same weight as last week
+
Teams of 2 must complete the following:
2 rounds
400m run (each person does 200m)
50 ring push ups – switching every 10 reps
+
4 rounds
200m run (each person does 100m)
35 T2B (each person does 5 @ a time)
+
6 rounds
100m run (each person does 50m)
20 Dead lifts, 225/135 (switching every 5 reps)

Friday, June 15th, 2018

Friday
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)
+
7 minutes of movement prep

then

A1. BB kickstand squat x 5/side x 4 sets **add 5-10# per side
A2. BB curls x 12-15×4 sets
+
For time:
800m run
50 hang squat cleans @ 135/95
800m run