Daily Workout

Performance

Tuesday, August 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

A EmOM x 16 minutes
1 = DL x 5 reps @ 70-75%
2 = Bench Press – build to a heavy single
3 = seated russain twist x 30 (15/side)
4 = 8 sec. sprint
+
Minute 0:00 -6:00
am rap the following
15/12 cal row
10 HPC @ 95/65

minute 10:00 – 16:00
am rap the following
15/12 cal row
10 burpees over the 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

Sweat Sesh
150ft. sled sprint – no weight
rest 5 minutes
x7

Monday, August 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

A Front Squat – 1 RM
5 @ 50%
4 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1-2 sets @ 90+%
+
4 rounds
4 minutes on the clock
50 double unders
30/21 cal on aB
30 wall balls, 20/14#
am rap UB pull ups
rest 3 minutes bt. 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

Sweat Sesh
14 minute ski erg @ 70% of max HR
14 minute row @ 80% of max HR
14 minute run @ 85-90% of max HR

Sunday, August 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

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 two must complete the following
10 rounds for time – alternating every round
3 body weight bench press
5 d-ball or sandbag squats – heavy
50 foot sandbag 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

Saturday, August 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

A DL; 50×2, 60×2, 70×2, 80×2(3)
+
teams of 2 must complete the following 20 minute amrap
10 kb swings, 70/55#
10 box jumps, 24/20″
10 burpees

**the teams will alternate every exercise for max rounds in 20 minutes
**top of every 5 minutes the teams must do 100 double unders **broken up bt. the two members

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

sweat sesh
12 sec. sprint @ max effort
rets 120 sec.
x12

Friday, August 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 Clean and Jerk – build to a heavy double in 10 minutes
+
5 rounds for time
400m run
15 T2B
10 Push Press, 115/75

finisher
hammer curls x 10×3
skull crushers x 10×3

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

sweat sesh
200m run @ 90%
walk 50m
100m run @ 95%
walk 200m
x10

Thursday, August 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

Stations x15 minutes of work
50ft. yoke walk (turn around @ 25ft)
100ft. hand over hand sled drag (turn around @ 100ft.)
100ft. sandbag carry (turn around @ 50ft)
200ft. heavy sled push (turn around @ 100ft)

rest 5 minutes for set up

Complete as many rounds and reps as possible in 8 minutes of:
50-Foot Suitcase Carry (Left Arm)
5 Single-Arm Deadlifts (Left Arm)
50-Foot Suitcase Carry (Right Arm)
5 Single-Arm Deadlifts (Right Arm)
5 HsPU
35 double unders

rest 5 minutes

max wattage on AB
rest time = 5x work time
x3 sets

Wednesday, August 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

primer (in warm up)
muscle Sn + pressing Sn balance
Tall snatch pull under
+
A Snatch; build to a moderate single in 10 minutes – building EMOM with perfect catch form

**for those who are not snatching
A TGU x 10/side
B1 single leg rDL x 10/side x 3
B2 Powell raise x 8-10/side

Conditioning
7-10 rounds
3 heavy thrusters – taken from rack
50m sled sprint – no weight (25m out and back)
50m sprint
rest 90 seconds bt. rounds

Tuesday, August 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

A1 RDL x 6×4
A2 Incline DB bench press x 8-10×4
A3 Farmers walk x 30 sec. (heavy) x 4
+
top of every 3 minutes for 12 minutes
3 wall walks
6 TnG Power Clean @ 135/95
45 sec. sprint on rower

rest 3 minutes (minute 12-15:00)

then 5 minute am rap of
5 ball slams, 30/20#
10m seal walk
20 double unders

Cool Down
bench oh stretch x 30sec.x2
wall stretch x 30sec. per leg x2

Sweat Sesh
every 3 minutes x 36 minutes
minute 1 = 400m run
minute 2 = 400m ski erg
minute 3 = 500m row
minute 4 = 45/30 cal aB

Monday, August 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

A OTM x 12 minutes
Odd = front squat; 70×3, 75×2, 80×1, 75×2, 80×2, 85-90×1
even = db land mine row x 6/side
+
3 minute armap
40/31 cal on aB + max med ball cleans @ 20/14#

3 minute rest

Then
18-15-12-9-6-3
DB thruster, 35/20# per hand
pull ups

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. per side x 2

Sweat Sesh
Every 3 minutes, for 36 minutes (3 sets of each), for times:
Station 1 – 50/35 Calories of Assault Bike
Station 2 – 50 Double-Unders + 20/15 cal ski erg
Station 3 – Run 400 Meters
Station 4 – 20 sit ups + 300/250m row

Sunday, August 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

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 two must complete the following
10x300m run’s alternating every 400m
then
800m sled drag (alternating every 100m)
**while partner does suitcase carry @ 35/24# alternating hands every 100m, walking with partner dragging the sled

**weight on the sled is average bodyweight of two partners (sled is included in this)

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