Daily Workout

Performance

Thursday, June 14th, 2018

Thursday
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

then

A.  Push Press; build to a tough triple
B.  3 rounds for form and function
Single arm farmers walk x 50’/side
Ring Rows w/ 3 sec. hold @ chest and 5 sec. lower x 3 reps
Russain twist x 20 

then

On the minute for 5 rounds (:30 on / :30 off )
1 =  heavy russain kb swings, 70/55#
2 =  burpees
3 =  wall balls, 20/14#
4 =  inertia wave

Wednesday, June 13th, 2018

Wednesday
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

then

A1. Back Squat; 8 reps @ 65% for 3 sets, rest :45
A2. KB Row @ 3xx3 tempo for 10/side x 3 sets, rest :45 (same weight as last week)
A3. Side plank raises x 15/side x 3 sets, rest :45
+
In front of a clock for 20 minutes

Minute 0:00 – 8:00
8 pull ups
8 box jumps, 24/20”

Minute 10:00 -13:00
Max double unders

Minute 15:00 – 20:00
8 K2E
8 ball slams, 30/20#

Tuesday, June 12th, 2018

Tuesday
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

then

A1. Dead lift; 60×3, 70×3, 80×3, 85×3
A2. Bench Press; 6-8 x 4 reps @ 3020 tempo (add 10% more then last week)
A3. DB side lying ext. rot. x 8-10/side x 4 @ 2020 tempo
+
2 minutes on / 1 minute off x 5 rounds
Hang power clean to OH, 75/55 x 10 reps
200m run
Amrap burpees over the bar

**can scale up to 95/65 if you can go UB with good form
**with shoulder tightness, stick to just hang power clean

Monday, June 11th, 2018

Monday
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

then

A1. Front Squat; 50×5, 60×4, 70×3, 80×2, then 2 more lifts for a tough single
A2. Ring Pull up @ 21×1 for 3-5 reps x 6 sets (neutral grip pull and supinated lower)
+
3 rounds for time
.8m on AB
25 double kb goblet squats, 35/24# per hand

Sunday, June 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

then

Teams of 2 must complete the following:
Minute 0:00- 15:00
1 mile run (each @ the same time)
45 hang power cleans @ 115/80 (share the reps every 5)

Minute 15:00 – 30:00
1K run (each @ the same time)
400m sandbag carry @ 100/75# (sharing the work when you see fit)

Minute 30:00 until finish
800m run (each @ the same time)
45 burpee box jump overs, 24/20” (sharing the work when you see fit)

Saturday, June 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

then

A1. DB Single leg RDL x 7/side x 3 **add 5-10# heavier DB’s this week from last, rest :60
A2. Seated KB Press x 10-12 @ 30×1 tempo x 3, rest :20
A3. Tricep kickbacks x 10 x 3, rest :60
+
Teams of 2 must complete the following:
14 rounds for time
9/7 cal on AB
7 kb swings, 70/55#
5 CTB pull ups 

**P1 does one full round, then P2 does the other, etc.. for 12 total rounds
**the objective is to have each person operate @ 90-95% for each round

Friday, June 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)
+
7 minutes of movement prep

then

A1. BB kickstand squat x 7/side x 4 sets **same weight as last week
A2. Supinated DB bent over row @ 3033 for 3-5 reps x 4 sets
+
“CFM Tester”
5 rounds for time
400m run
15 thrusters, 75/55#

Thursday, June 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)
+
7 minutes of movement prep

then

A.  Push Press x 3 reps with a 3 sec. lower to shoulder and 1 sec. pause for 3 sets (add 5-10 more pounds for last week)
B.  6 minute steady swole amrap
100’ farmers walk – unbroken
12 close grip push ups
6-8 ring rows (neutral grip pull and supinated lower)

then

On the minute for 4 rounds (:40 on / :20 off )
1 =  cal ski erg
2 =  kb cleans, 35/24# per hand
3 =  cal row
4 =  ball slams, 30/20#
5 =  double unders

Wednesday, June 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)
+
7 minutes of movement prep

then

A1. Back Squat; 10 reps @ 60% for 3 sets, rest :45
A2. KB Row @ 3xx3 tempo for 8/side x 3 sets, rest :45
A3. Side plank raises x 10/side x 3 sets, rest :45
+
20 cal row
15 sandbag squats
100’ sandbag carry
15 burpees over the erg
20 cal row
Rest 1 minute
X3 rounds

**goal here is to operate @ a pace that challenges you but you can maintain for each round and repeat it for the proceeding rounds

Tuesday, June 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)
+
7 minutes of movement prep

then

A1. Dead lift; 60×3, 70×3, 80×3 (2)
A2. Bench Press; 6-8 x 4 reps @ 3020 tempo
A3. DB side lying ext. rot. x 8-10/side x 4 @ 2020 tempo
+
15 minute amrap
5 right arm DB power snatch; 50/35#
5 box jumps w/ step down, 24/20”
5 left arm DB power snatch; 50/35#
15 double unders