Daily Workout

Performance

Friday, August 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 DL Cluster; 2.2.2 x 3 @ 70% w/ 3 sec. lower
A2 Rear delt flies x 7-9×3, rest 10 sec.
A3 ball push ups x 7-9×3, rest 60 sec.
+
“Big Boss Man”
For time:
3 PC @ 135/95
3 box jumps, 24/20” w/ step down
3 ball slams, 50/30#
6 PC @ 135/95
6 box jumps, 24/20’ w/ step down
6 ball slams
9/9/9
12/12/12
15/15/15

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

Thursday, August 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

A BTN Sn Push press x 1 + Push Jerk x 1 + OHSQ x 1 x 10 sets – building from last week (10 minutes)
+
10 double kb front rack squats
40 sec. rope slam
rest 60sec.
x3

10 DB strict press
150m run @ 90%
rest 60sec.
x3

5 minutes
1 rope climb
20 flutter kicks
50′ front rack carry

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

Wednesday, August 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

A1 Suitcase DL x 10/side x 3
A2 DB bench press x 10×3
A3 reverse bear crawl x 30’ x3 (weight on upper back)
+
9 box jumps, 24/20”
15 double kb russain swings
21 ball slams, 30/20#
rest 60sec.
x4 rounds

rest 5 minutes

7-10 sec. sprints w/ sled or bandes
rest 90 seconds
x3 rounds

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, August 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 Double kb front rack bulgarian split squat x 7-9/side x 4, rest 30
A2 Strict Chin ups @ 31×1; 5-10 reps x 4, rest 30
A3 Powell raise x 8/side, rest 30
+
“HHH”
top of every 6 minutes
800m hill run
30 wall balls, 20/14#
x4 rounds

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2

Monday, August 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 Wide grip rDL x 7-9×3
A2 DB push press w/ 4 sec. lower x 7-9×3 (5% more then last week)
+
6 minute EMOM
minute 1 = 3-5 TnG Hang power cleans – work on form and transitioning barbell
minute 2 = 30 sec. no push up burpees over the barbell

rest 4 minutes

10 minute amrap (max rounds)
am rap push ups
30 sec. bike @ 80%
am rap push ups
20 sec. bike @ 90%
am rap push ups
10 sec. bike @ max effort

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, August 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

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
18 minute armap
100’ farmers walk
30 sec. max air squats
30 sec. max cal row

**p1 does 100’ walk, then P2, P1 does 20 air squats, the P2, P1 does 30sec. max row then P2 etc….

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, August 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

EmOM x 12 minutes
1. DB box step ups x 30 sec.
2. Supinated ring row (feet elevated or weighted for difficulty) x 20sec.
3. 2 high box jumps
4. hammer curls x 30sec.

Teams of 2 must complete the following:
2 minutes on / 1 minute off for 5-7 rounds
100m sprint (each @ same time)
5 synch FS @ 135/95
100m sprint (each @ same time)
am rap rope climbs (alternating)

**start each round at the beginning.

Cool Down:
bench oh stretch x 30sec. x 2
wall stretch x 30sec. x 2
partner OH stretch x 30sec. x 2

Friday, August 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 DB single leg RDL x 7-9/side x 3
A2 skull crushers x 7-9 x 3
A3 Front loaded banded good morning x 10-12×3

“Razor Ramon”
for time:
40/30 cal on AB
21 DB hang power cleans, 50/35#
20/16 cal on aB
15 DB hang power cleans, 50/35#
10/7 cal on aB
9 DB hang power cleans, 50/35#

finisher
rear delt flies x 30
banded high rows x30
plank~3 minutes

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

Thursday, August 3rd, 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 BTN Sn grip press x 1 + Push press x 1 + Push Jerk x 1 + OHSQ x 1 x 7-9 sets – building from last week (10-12 minutes of work here)
**when the weight builds switch from the press to starting with the push press.

B banded sprints x 7 sec.; OTM for 5 minutes
+
Teams of 2, in front of a 16 minute clock, must complete the following
4 minute d-ball hold – switching every 30 sec.
4 minute db burpees – switching every 30 sec. (40/25# in each hand)
4 minute sled drag – switching every 30 sec. (1x 45# for guys, 1×25# for girls)
4 minute rope slam – switching every 30 sec.

**make sure the d-ball is a heavy hold. You can add in double kb’s in the front rack to get in the right weight. You should not be able to talk while holding
**you do not have to go OH with the db burpees

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

Wednesday, August 2nd, 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

4 rounds
top of every 3 minutes
3 tough hang power cleans (focus on loading hamstrings, getting over bar and getting vertical)
60 sec. max ski erg/ rower/ or bike

rest 3 minutes (actively, walking around or on a bike)

4 rounds
top of every 3 minutes
7-9 bench press
200m run

rest 3 minutes (actively, walking around or on a bike

5 minute amrap
50m sled push
35 double unders
20 sec. plank hold

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