Daily Workout

Performance

Monday, February 13th, 2017

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 Back Squat;
50×2
60×2
70×2
80×1
then 2-3 more singles from here to a heavy single w/ perfect form
B EMOM x 6 minutes
(-2) am rap CTB pull ups – form focus – can scale to MU **hold band bt. legs
Double under skill work after each set
+
10 minutes ascending
3 cal row
3 DB thrusters
6 cal row
6 DB thrusters
etc…

finisher (if you have time)
plank walkouts or barbell roll outs x 10×4 sets

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

Sunday, February 12th, 2017

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

“Hot and Fancy”
Teams of 2 must complete 5 rounds of the following:
1K row
100m double kb front rack carry, 55/35# per hand
10 strict pull ups

**The teams can break up each exercise anyway you want, but they must complete each movement before moving onto the next.

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

Sweat Sesh
**pick one from the week

Saturday, February 11th, 2017

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 Dead lift; 50×3, 60×3, 70×3, 80×3(2)
A2 Weighted Dip; x3x4 **try to go heavier then last week
+
teams of 2
20 rounds for time
15/10 calories on the AB
5 BB hang power Snatch; 95/65

**you guy/ I go format
**P1 finishes 15/10 cal then P2 does 15/10 cal, then P1 does 5 HPS, then P2 does 5 HPS etc.. for 20 rounds

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. x 2
child’s pose x 10sec. x 3

Sweat Sesh
40 minute run or bike or erg @ tough pace

Friday, February 10th, 2017

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 Front Squat: 2 reps @ 85% x 3 sets
A2 Weighted neutral grip ring pull up x 5 reps x 3 sets w/ 3 sec. lower each time

*warm up for FS should go 50×3, 60×3, 70×3, 80×3
*for the ring pull ups, pull as high as you can, whether that is to the deep chest position or to parallel.

“nutty butter”
7 rounds for time
10 dB renegade rows, 40-45/20-25#
15 wall balls, 20/14#

finisher for those who have time
arms
bi’s x 10×3
tri’s x 10×3

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. x 2
child’s pose x 10sec. x 3

Sweat Sesh:
1 minute run
1 minute ski erg
1 minute bike
1 minute jump rope
1 minute ball slam
rest 1 minute
x7 rounds

Thursday, February 9th, 2017

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

OtM x 12 minutes
1 = Power Clean; 3 @ 70, 2 @ 80, 1 @ 85, 3 @ 80, 2 @ 85, 1 @90
2 = Bench press x 5 reps @ 5% heavier then last week
+
OtM x 9 minute
1 = double russian kb swings x 12-15 reps
2 = ring push ups amrap
+
OTM x 6
1 = farmers carry
2 = sled push
+
3 minute amrap
burpee box jump over, 24/20″

Cool Down
wall stretch x 30sec. per leg
pigeon pose x 30sec. per leg
Bench OH Stretch x 30sec.

Wednesday, February 8th, 2017

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 DB reverse lunge slide x 6/side x 4 sets
A2 DB bent over row @ 4020 x 6/side x 4 sets
A3 heavy front loaded carry x 60’ x 4 sets
+
“fiddler on the roof”
7 minute amrap
7 thrusters, 95/65
14 ball slams, 30/20#
21 abmat sit ups

right into

7 minute amrap
7 Back Squats, 95/65
14 K2E
21 cal ski erg

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

Tuesday, February 7th, 2017

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 Clean Grip DL w pause @ knee x 3 reps x 5 sets **build from last week by 10%
A2 Incline bench pRess x 8-10×5 sets
+
five 3-minute rounds of:
10 DL @ 185/125
15 box jumps, 24/20
max calories on the AB
rest 2 minutes bt. rounds

**can scale up DL weight to 225/155 or 275/185
**can scale up box jump to 30/24″

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

Sweat Sesh
30 sec. @ 80%
30 sec. @ 50%
x30 minutes

**choose any piece of equipment you want

Monday, February 6th, 2017

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

Monday
A1 Back Squat; 50×3, 60×3, 70×3, 80×2, 85×2 (2), rest 30 sec.
A2 dB Row @ 4020 x 4/side x 6 sets, rest 30 sec.
+
EmOM x 10 minutes
5-10 pull ups + amrap UB double unders
**can scale up to CTB pull ups, ring or bar MU

rest 5 minutes

5 rounds for time
150m row
10 burpees over the erg

finisher (if you have time)
plank twist x 20 sec. x 3 sets @ slow controlled tempo

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

Sunday, February 5th, 2017

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

“Tootsie Roll”
Teams of 2 must complete the following;
complete the following – working 1 minute on and 1 minute off
300 wall balls, 20/14#
200 kb swings, 55/35#
100 BB strict press, 45/35#

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

Sweat Sesh
**pick one from the week

Saturday, February 4th, 2017

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 Dead lift; 50×3, 60×3, 70×3, 80×3
A2 Weighted Dip; x3x4
+
teams of 2
100 thrusters, 95/65
80 HPC, 95/65
60 HR push ups
40 synchronized weighted sit ups, 20/14#
1 mile on the AB or 1500m ski erg

**each team can break up the reps anyway they want to

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. x 2
child’s pose x 10sec. x 3

Sweat Sesh
40 minute run or bike or erg @ tough pace