Daily Workout

Performance

Wednesday, January 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)

then

A. Slow Squat clean x 3 reps
B. Slow Squat clean from pause @ knee x 3 reps
C. Clean x 3 reps
(Look to add weight for C by 5-10%)
After each set in A and B do 1 TGU per side @ moderate weight
+
8 minute amrap
30 squats
20 ball slams, 30/20#
10 burpees

Rest 2 minutes

On the 2 minutes:
10 sec. aB sprints @ max effort
X6 minutes

Cool Down
90/90 stretch
wall stretch
Low back ext.

Tuesday, January 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)

then

A1.  Double kb Single leg RDL x 6/side x 4
A2.  Seated BB z-press @ 2020 x 8-10×4
A3.  Heavy farmers walk 100’/side x 4
+
Top of every 5 minutes for 4 rounds
15x DB Clean and Jerks 40/25# per hand
600/500m row

Cool Down
90/90 stretch
wall stretch
Low back ext.

Monday, January 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)

then

A1. Back Squat; 50, 60, 75-80 x2 reps x 3 sets (first reps is 33×1 then speed) *5% more then 2 weeks ago
A2. Supinated Pendlay Row @ 2020 x 8-10×5
7 minute amrap
5 right arm kb front rack walking lunge steps, 55/35#
5 left arm kb front rack walking lunge steps, 55/35#
10 pull ups
20 double unders
Rest 3 minutes
X2 rounds

Cool Down
90/90 stretch
wall stretch
Low back ext.

Sunday, January 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)

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
30 DL @ 225/135
2k ski erg
30 HPc @ 135/95
2K ski erg

**in this workout each partner must complete the 30 DL and 30 HPC, however the teams will share the 2k ski erg distance each time.
**adjust weight as you need to with this 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

Saturday, January 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)

then

“Grand Re-Opening” Workout

Teams of 2:
3 minute amrap
2 wall walks
4 DB Power Cleans, 50/35#
6 T2B

~rest 3 minutes

9 minute amrap
4 push ups
8 pull ups
12 Double unders

~rest 3 minutes

11 minute amrap
8 sit ups
16 kb swings, 55/35#
24 Double unders

The “3” for the first amrap symbolizes our 3rd location.
The “9” for the second amrap symbolizes being in business for nine years.
The “11” for the third amrap symbolizes the month CFM opened (November).

In this workout the teams will work in a follow the leader format for all amraps. So, in the first armap P1 does 2 wall walks, then P2 does 2 wall walks, then P1 does 4 DB power cleans, then P2 does DB power cleans, then P1 does 6 T2B, then P2 does 6 T2B, etc… for the entire amrap and workout.

The partners must tag for each transition, and rotate who starts each amrap.

Cool Down
chest/pec stretch x 30sec. x 2
quad stretch x 30sec. x 2
calve stretch x 30sec. x 2

Friday, January 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)

then

A1. BB back rack front Foot Elevated split squat x 5/side x 4
A2. Strict weighted pull up cluster; 1.1.1.1.1 x 4 – add 5%
A3. TGU roll up x 5/side x 4
+
4 rounds for time of:
Row 500meters
15 front squats @ 95/65

**can scale up to 135/95

Cool Down
chest/pec stretch x 30sec. x 2
quad stretch x 30sec. x 2
calve stretch x 30sec. x 2

Thursday, January 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)

then

A1. Narrow Stance Sumo Dead lift; 70-75 for 3 singles x 3 sets
A2. DB incline bench press x 8-10×3
A3. P-bar Dips @ 40×2 x 2-5 x 3
+
15 minute amrap
50 burpee buy in
Then armap
5 T2B
15 kb swings, 55/35#
30 double unders

Cool Down
90/90 stretch
wall stretch
Low back ext.

Wednesday, January 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)

then

A. Slow Squat clean x 3 reps
B. Slow Squat clean from pause @ knee x 3 reps
C. Clean x 3-5 reps
(A., B.,C are all building upon one another)
After each set in A and B do 6-8 Trap 3 raises per side.. C is only cleans
+
Top of every 4 minutes x 5 rounds
:20 sec. inertia wave / Ball Slams
:40 sec. burpee box jump over, 20/15”
:60 sec. wall balls, 20/14#

Tuesday, January 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)

then

A1. Split stance BB good morning x 8/side x 4 **add 10% more than last week
A2. Tall Kneeling DB seasaw Arnold press x 8 @ 2020 x 4 **if you got 8 reps add 5% from last week
A3. Heavy unilateral farmers walk 50’/side x 4
+
For time and reps:
25/17 cal on aB
7 DB Hang power cleans
Amrap push ups
Rest Time = Half Work Time
X7 rounds

Cool Down:
Pigeon Pose x :30/side
Wall stretch x :30/side
Wall stretch 90/90 x 3

Monday, January 1st, 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)

then

Teams of 2
20 rounds for time
18 cals on the rower
3 squat cleans @ 135/95
8 pull ups

This workout is for 2018.
the 20 rounds and 18 cals for 2018. The 3 squat cleans and 8 pull ups add up to 11 for January (1), 1st.
The teams will alternate movements. P1 does 18 calories, then P2 does 3 squat cleans, then P1 does 8 pull ups. Then P2 does 18 calories, and P1 does 3 squat cleans and P2 does 8 pull ups etc…

Cool Down
90/90 stretch
wall stretch
Low back ext.