Daily Workout

Performance

Wednesday, April 11th, 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

A.  Clean Grip DL + 2 hang squat cleans x 3 sets @ 80% of heaviest weight from last week
B.  Clean Grip DL + 1 hang squat clean – building over 3 sets w/ perfect form
+
2 minutes @ a hard effort
3 DB FS; 50/35#
3 burpees
9 double unders
2 minute slow recovery on bike, rower or ski erg
X6 rounds

Tuesday, April 10th, 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

A1. Dead lift; 50×3, 60×3, 70×3, 80x2x2 @ 21×1 tempo
A2. DB incline bench press x 8-10 x5 @ 2020 tempo (slight incline here) **look to add 5-10# more then last week if you hit al reps/sets
+
1 minute on / 1 minute off x 10 rounds
10 heavy russain kb swings
Max calories on aB

**look to get some calories each round — make it a hard effort , but repeatable

Monday, April 9th, 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

A1.  Back Squat @ 4xx1 tempo @ 75% for 3 reps x 4 sets
A2.  Weighted Chin ups x 3-5 x 4 sets **add weight from last week for same rep count or do 1-2 more reps / no weight
A3.  Trap raise x 10/side x 4 sets

Minute 0:00 – 4:00
1 thruster @ 135/95
3 CtB pull ups

Rest 1 minute

Minute 5:00 – 8:00
3 thrusters @ 115/80
6 pull ups

Rest 1 minute

Minute 9:00 – 12:00
6 thrusters @ 95/65
9 K2E

Finisher: – if there is time – 
Hollow hold: 10sec. Perfect, rest :30 sec. x 5 rounds

Sunday, April 8th, 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)

Teams of 2
4 rounds for time:
400m run – must run together
30 thrusters, 95/65 – switch every 5 reps
Rest :60 after each round

Saturday, April 7th, 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)

A1. Narrow Stance Sumo Dead lift @ 75-80% of DL; 1.1.1x 3 (rest :15) rest :30
A2. Double KB press x 5-7 x 3 **same weight as last week
A3. Strict HSPU off box x 7-10 @ 20×1 x 3
+
In front of a 20 minute clock
Teams of 2 must complete the following:
30 sandbag to chest – switching every rep
50 burpees, switch every 5 reps
70 cal row, switching every 10 reps
50 burpees, switch every 5 reps
30 sandbag to chest – switching every rep

Friday, April 6th, 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)

A1. Front Squat @ 5xx1 for 3×3
A2. DB row @ 3020 for 6/side x 3
A3. Powell raise x 8/side x 3
+
16 minutes
10 hang squat cleans @ 135/95
10 T2B
20 double unders

Thursday, April 5th, 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)

A. Split Jerk work – building from last week for 10 minutes from the rack
B1 Barbell inverted rows x 10-12 side x 2
B3. DB skull crushers x 10-12×2
B2. TG roll up x 7/side x 2
+
“Cardio Triplet”
20 minute amrap
15/12 cal ski erg
15/12 cal AB
15/12 cal Rower

Tuesday, April 3rd, 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)

A1. Dead lift; 50×3, 60×3, 70x3x2, 75×3 @ 21×1 tempo
A2. DB incline bench press x 8-10 x5 @ 2020 tempo (slight incline here)
+
5 minute amrap
10 push ups
10 box jumps, 24/20”
50’ front loaded carry, 150/100#
Rest 2 minutes
X3 rounds

Wednesday, April 4th, 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)

A. Clean Grip DL + 2 hang squat cleans; On 2 minutes for 14 minutes – building in weight here
+
3 minutes on / 2 minutes off for 4 rounds
:90 sec. AB for calories
:60 DB walking lunge steps, 55/35#
:30 burpees

The goal is to work @ 85% effort and be able to repeat cal/lunges/burpees for each set

Monday, April 2nd, 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)

A1. Back Squat @ 4xx1 tempo @ 70% for 3 reps x 3 sets
A2. Weighted Chin ups x 3-5 x 3 sets
A3. Trap raise x 10/side x 3 sets
+
Complete as many rounds as possible in 9 minutes of:
15-cal. row
15 pull ups

Finisher:
Side plank hold x :20 per side x 2
SA farmers walk x 50’/side x 2