# Daily Workout

## Performance

### Monday, December 3rd, 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

75% of last weeks double for 5 reps x 3 sets

A2) Chin Ups

5 singles x 3 sets

fast pulls and slow lowers (5sec.)

work on fast pulls, like last week

B) Workout

7 minute armap

5 double kb front rack squats

5 pull ups

35 double unders

rest 3:00

5 minute amrap

Row @ 85% effort

rest 3:00

3 minute armap

5 double kb front rack squats

5 pull ups

35 double unders

### Sunday, December 2nd, 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) Workout Part 1

Teams of 2 must complete the following:

10 rounds

8/6 cal on assault bike

4 burpee box jumps. 24/20″

1 rope climb

P1 does a full round, then P2 does a full round for 10 rounds each. Perform each round @ 90%

B) Workout Part 2

Teams of 2:

10 rounds

100′ SB carry

150/100m row

**P1 will complete the 100′ carry and row then P2 will complete the 100′ and the row for 10 rounds each.

**complete each round @ 90% effort

### Saturday, December 1st, 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) Dead Lift

work up to a tough double with singles **concentric only in 5 sets

A2) Bench Press

work up to a tough double in 5 sets

B) Workout

Teams of 3 must complete the following:

20 minute amrap

10/7 cal ski erg

15 push ups

20 box jumps, 24/20′

**one person is @ each station and you cannot switch until the entire team finishers their set.

### Friday, November 30th, 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) Barbell Thruster

From the rack

work up to a tough triple in 5 sets

A2) Supinated Barbell Bent Over Row.

4030

x4-6 reps x 5 sets

B) Workout

5 rounds

30/23 cal row

15 hang squat cleans @ 95/65 – scale up 115/80 or 135/95

C) Finisher

barbell curls x 15×3

kb side bends x 15/side . x3

### Thursday, November 29th, 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)On the 3 minutes for 12 minutes

Barbell back rack bulgarain split squat x 5/side

KB row x 8/side

Side lying DB ext. rot.

B) EMOM Thursday’s

Minute 1 = DB single arm Clean and jerk (alternate) for :40

Minute 2 = Ball slams x :30

Minute 3 = wall balls x20

Minute 4 = AB x 10/8 calories

Minute 5 = rest

x20 minutes

### Wednesday, November 28th, 2018

couch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

+

A)Hang Power Snatch

12-15 minutes of work.

B) Workout

minute 0-10:00 – amrap –

8 CTB pull ups

8 SB squats

16 double unders

minute 12:00 – 18:00 – amrap –

16 ball slams

16 lunge jumps

32 double unders

minute 20:00 – finsih

1K Row

### Tuesday, November 27th, 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) Hang Power Clean

2 reps OTM for 8 minutes @ a moderate weight

B) On the 2 minutes for 6 minutes

8x single leg RDL per side

8x Tall kneeling double kb bottoms up press

C) Workout

2 minutes on / 2 minutes off for 4 rounds

10 double DB grount to OH

Assault bike – increasing effort every :30 to a 95% push

***DB’s should take you around :20, then a :10 transition for :90 on the bike

### Monday, November 26th, 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

work up to a tough double over 5 sets

**track your weight as we will be using these % over the next 6 weeks.

A2) Chin Ups

4 singles x 5 sets

*work on fast pulls over the bar and slow lowers (5 sec.) do as singles and focus on the aggresiveness of the pull.

B) Workout

3 minutes on 1 minute off for 5 rounds

15/12 cal row

50′ KB front rack walking lunge (25′ out and back)

amrap Knees to elbow

### Sunday, November 25th, 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)Workout – teams of 2

20 minute armap

team “cindy”

**alternating every minute

+

20 minute amrap

:30 sB carry

:30 sled push

:30 sit ups

:30 row

**you go/ I go fomat per :30 interval

### Saturday, November 24th, 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) Dead Lift

3 reps x 4 sets

3 sec. lower + 2 sec. raise

add 10 pounds from last week

A2) Bench Press

x7-9 reps x 4 sets

3 sec. lower + 2 sec. raise

add 5 pounds from last week

B)Workout

Teams of 2 must complete the following:

100 hang power snatch; 95/65

100 kipping hSPU

100′ farmers walk, 70/55# (5x each)

100/80 cal bike

break it up anyway you want to