Daily Workout

Performance

Sunday, October 30th, 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

For reps:
60 seconds of kb swings, 70/55
60 seconds of ring push ups **can scale to HSPU
45 seconds of kb swings, 70/55
45 seconds of ring push ups
30 seconds of kb swings, 70/55
30 seconds of ring push ups
rest 60 sec.
then back up the ladder

p1 does 60 sec. of kb swings, then p2 does 60 sec. of kb swings, then p1 does 60 sec. of ring push ups, then P2 does 60 sec. of ring push ups, etc…

once they each finish 30 sec. of ring push ups, they rest 1 minute, then work back up the ladder

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, October 29th, 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

Today is our Barbell’s for Boobs fundraiser event. We will be running this workout to support this amazing cause.

A DL Starts (just to top of knee) x 5×3, rest 45-60 seconds @ 80% of DL **reset each time, not TnG
B Incline bench press x 8-10 x 3, rest 45-60 seconds
+
teams of 2 must complete the following
“Grace”
1500m row
“Grace”
200 ball slams, 30/20#

**for grace each team must switch every 30 seconds of work. Grace is 30 clean and jerks done @ 135/95 but adjust the weight based off ability level.
**for the 2K row you must switch after every 250m
**for the ball slams you must switch after every 30 seconds of work.

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

Sweat Sesh
50.40.30.20.10
cal on bike
cal on rower
cal on ski erg

Friday, October 28th, 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 Clean – heavy single in 12-15 minutes
**max in weighted pull ups for 5 sets of 3 reps bt. cleans
+
For time
21-18-15-12-9-6-3
UB thruster @ 75/55
Double unders (3x)

finsiher
alternating limb v-up x 20×2
arch ups x 20×2
rear delt raises x 15×2

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

Thursday, October 27th, 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 Supinated barbell row x 10×3, erst 30 sec.
A2 Rope slam x 20 sec. x 3
A3 single arm front rack lateral step ups x 4/side x 3
A4 Sorensen hold x 30-45 sec. x 3
A5 Plank Push outs x 5×3

workout
30 sec. row for highest output
rest 2 minutes
20 sec. jump squats @ 30% of Back Squat
90 sec. row holding 70% of the output from the 30 sec. sprint
rest 2 minute
x4

finisher
alt. curls x 10-12×3
tricep ext. x 10-12×3

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

Sweat Sesh
8 rounds
100′ yoke carry
100′ jog back
100′ heavy bear hug carry
100′ jog back
100′ sled push

Wednesday, October 26th, 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 Power Snatch + OHSQ (hold bottom position of oHSQ for a good second) – 10 minutes of work
+
in front of a clock for 20 minutes
minute 0:00 -10:00
21-15-9
KB DL, 70/55# per hand
farmers walk (100m), same weight as KB
cal on aB

minute 10:00 -20:00
10 DB renegade rows, 40/25# per hand
20 sec. tucked L-sit
30 double unders

finisher
hollow hold x 10-15 sec. x 2 clusters x 2 sets
straight bar curls x 12-15×2

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

Sweat Sesh
15 sec. sprint
rest 100 sec.
x10

Tuesday, October 25th, 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 Power Clean; work up to a heavy single in 12-15 minutes
+
3 HPC @ 65% of today’s heavy single
100m sled sprint or 10/8 cal on AB AFAP
rest 2 minutes
x10 rounds

for those with time
weighted arch hold x 15 sec. x 3
tricep ext x 12-15×2

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

Sweat Sesh
3 minute run @ 93% of max HR
rest 3 minutes
x3
rest 10 minutes
x2

Monday, October 24th, 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 Front Squat + Jerk – 10 minutes to work up to a tough single for the day
B 3 rounds
Kip swing on rings x 3 + 3 kipping ring pull ups + 10 sec. hold on last one *hold something bt. legs
Plank rotations x 20 sec. – slow and controlled here

Workout
4 minute armap
3 burpee CTB pull ups ( MU)
10m r/arm oh walking lunge
10m l/arm oh walking lunge

~rest 2 minutes

4 minute amrap
10 pulls on the rower @ 1100 cal/hr 800 cal/hr
30m heavy double kb walk in front rack

~rest 2 minutes

4 minute armap
3 burpee pull ups (or CTB if you did MU in first set)
10m r/arm oh walking lunge
10m l/arm oh walking lunge

~rest 2 minutes

4 minute amrap
20 pulls on the rower @ 1100 cal/hr 800 cal/hr for ladies
40 double unders

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
40 minute run @ 70% of last weeks time trial effort

Sunday, October 23rd, 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 (follow the leader format)
6 minute amrap
7 box jump overs, 24/20″
7 hang squat cleans @ 95/65
1 rope climb

rest 4 – actively jogging/walking around the building

6 minute amrap (follow the leader)
15 air squats
21/15 cal AB

rest 4 – actively jogging/walking around the building

6 minute amrap (follow the leader)
15/12 cal row
6 Hang Power cleans @ 95/65
15 ball slams, 30/20#

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, October 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 RDL x 10×3
A2 Weighted dip @ 5/3/2 tempo x 2 reps x 3 sets (5 sec. hold, 3 sec. lower, 2 sec. hold then press out)
A3 seated high box jumps x 3×3 — scale up to depth jumps
+
teams of 2 must complete the following for max burpees
20 minutes – every 2nd minute
3 TnG C&J w/ perfect form – should take about 6 sec.
35 sec. am rap barbell facing burpees

P1 goes @ every even minute
P2 goes @ every odd minute
**goal is to perform 3 quick and perfect TnG C&J – choose a weight that’s appropriate for each person
then as many barbell facing burpees in 30 sec.. So, each person will e working for 40 sec. and then rest for 1:20 before they go again. The workout time should be around 90% of max effort

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

Sweat Sesh
50.40.30.20.10
cal on bike
cal on rower
rest 5 minutes
10.20.30.40.50

Friday, October 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 Clean – 80% of last week’s heavy single for 2 reps OtM x 5 minutes
first build 50/60/70 for all doubles
+
3 FS @ 73-78% of max
6 burpee pull ups – or burpee CTb or 3 burpee MU
10 sec. sprint
rest 2 minutes
x6 rounds

core finisher:
single leg v-ups x 10/side
Plank rotations x 30sec. x 2

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