Daily Workout

Performance

Thursday, December 22nd, 2016

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 Cosack squat x 8/side x 3
A2 Weighted hip ext. x 8-10×3
A3 DB curl to press x 10×3
A4 Ball push ups @ 2121 x am rap x 3
+
8 Tough Front squats
12 sec. sprint on aB AFaP
rest 2 minutes
x4 sets
+
8 TnG DL @ 50-60%.. perfect form
20 sec. rope slam @ max effort
rest 2 minutes
x4 sets

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

Wednesday, December 21st, 2016

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 No Hook Grip w/ pause @ knee; work up to 80%
B Snatch; 3 singles building from the 80%
+
OTM x 24 minutes
1 = 15/10 cal on ski erg
2 = 15 burpees or 35 seconds
3 = 35 double unders + heavy front rack carry x 50′

if you have time:
bb curls x 12×3
skull crushers x 12×3
weighted plank holds x 30sec. x 3

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, December 20th, 2016

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 Sumo DL; 75x5x3, 80x3x3
A2 DB alternating bench press from top x 6/side x6
+
5 minute amrap
3 kb swings, 70/55
6 strict press, 75/55
9 ball slams, 30/20#
rest 3 minutes
x3 rounds for total reps

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

Monday, December 19th, 2016

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 kb front rack bulgarian split squat x 8/side x 3
A2 Tight body kipping ring pull up w/ 10 sec. hold on last one (hold something between feet) x 5-7
A3 Prone DB rows x 8-10×3

2 rounds for time
20 cal on aB
20 CTB pull ups
20 cal on bike
20 Front Squats, 135/95

*scale up to 165/105 for front squats

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, December 18th, 2016

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 must complete the following
100 ball slams, 30/20#
200 push ups
300 Cal row or ski erg
400 walking lunge steps

you can alternate however you want throughout this workout. However, you must complete one 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, December 17th, 2016

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 clean lift off + Clean pull + Hang power Clean x 2 x 4 @ 70-80%
+
“Mack Attack”
Teams of 2 must complete the following
10 rounds for time
10 SDHP, 95/65
10 box jumps, 24/20”

right into

10 rounds
10 kb swings, 55/35#
10 burpees

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

Friday, December 16th, 2016

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 FS w/ pause in bottom for 3 sec. – heavy single in 3 attempts post
B Paused Push Jerk; 2 reps x 3 sets on the 90 seconds
+
top of every 3 minutes complete the following for 15 minutes
15/10 cal on aB
12 pull ups
9 squat cleans @ 155/105
max reps double unders

finisher
dragon flags x 10×3 off bench or v-ups x 10×3
arch ups x 20×3

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

Thursday, December 15th, 2016

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 Cosack squat x 8/side x 3
A2 Seated Good Mornings x8-10×3
A3 Heavy farmers walk x 20 sec. x 3
A4 Prone rows x 8-10×3
+
7 rounds – row/ bike/ ski / or run
90 sec. on / 90 sec. off
**in the rest time carry/drag/push or pull for 50-100′

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

Wednesday, December 14th, 2016

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 No Hook Grip pause @ knee; 50×2, 60×2, 70×2
B Snatch; 80-85×5 good singles

10 minute amrap
200/150m on ski erg
20 UB wall balls
2 rope climbs

rest 5 minutes on rower

10 minute amrap
20/16 cal on AB
30m heavy kb carry in front rack
10 ring push ups

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, December 13th, 2016

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 Sumo DL; 70×5 (3) 75×3 (3)
A2 split stance press x 6-8×6

3 minute amrap
2 PC + PJ **w/ perfect form
4 ball slams, 30/20#
8 cals on the bike
rest 2 minutes
x 4 rounds

finisher
db tricep ext. x 10×2
palm up curls x 10×2

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