Daily Workout

Performance

Saturday, October 28th, 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. Goblet or BB front rack box step ups 7/side x 3
A2. Chin up (weighted) @ 21×1 for 4-6 reps x 3
A3. Trap 3 raise x 8-10x 3
+
Teams of 2 must complete the following:
21 minute amrap
1 synched C&J @ 135/95
8 box jump overs (each), 24/20″
40 cal row (shared)

Where do these numbers come from:
1 in 8 women will be diagnosed with breast cancer
7% of those diagnosed will be under the age of 40
The 21 is for the 7% and CFM’s 3rd year of being part of this foundation.

**teams can scale up the weight on the C&J to any number they want as well as the box jump height to 30/24″
**For friends and family class, any new members will change to DB hang power clean to OH

Friday, October 27th, 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. Dead lift @ 65% of last weeks double for 2 fast singles off ground x 8 sets – OTM
B. OtM x 8 minutes (or 4 rounds)
Minute 1 = strict HSPU or negative HSPU work or box HSPU positioning work
Minute 2 = 30sec. Double under positional work
+
7 minute amrap
3 HPC, 95/65
3 burps over the bar
6 HPC
6 burps over the bar
etc…

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

Thursday, October 26th, 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. Push Press w/ 3 sec. lower x 4 reps x 3 sets
B1. TGU x 2 heavy per side x 3
B2. Single side front loaded walking lunge x 10m/side x 3
B3. Curls x 30sec. x 3
+
Top of every 2 minutes for 10 minutes
Max calories on the AB in 20 sec. – 95% effort

Then 10 minutes of
Uneven carries (farmers + chest) -10m per hold
DB bear crawls forward and backward, 40/20# per hand
Seal drags x 10m

Wednesday, October 25th, 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. Hang Muscle Snatch + Hang Power Snatch (2+1) – working on form for 8 minutes – pause @ knee for each rep
B1. Trap 3 raise x 6-8 reps @ 3030 x 2 (head supported position)
B2. Laying heal slides x 10×2
+
On a 15-minute clock, for max reps each round:
From 0:00 -300
400m run + am rap CTB pull ups
Rest 1 minute
From 4:00 -7:00
400m run + am rap DB Hang power Snatch (5 reps per arm before switch)
Rest 1 minute
From 8:00 -11:00
400m run + am rap pull ups
Rest 1 minute
From 12:00 – 15:00
400m run + am rap DB Hang Power Snatch (3 reps per arm before switch)

**weight is 50/35#
**if it’s raining or unfavorable out side then switch to a 500m row or 30/23 cal AB

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, October 24th, 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. Back Squat; 80% of last weeks double for 2 reps for 5 sets
A2. KB Torso Row @ 2020 tempo x 8/side @ 70% of 10 RM x 5 sets
+
3 minute amrap
3 squat Cleans @ 155/105 – should be heavy here – adjust as you need to
6 air squats
9 burps over the bar
12 double unders
Rest 2 minutes – on bike or rower or actively moving around
X4 rounds

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

Monday, October 23rd, 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 leg RDL x 8 reps x 3 sets @ 50% of back Squat double from last Tuesday
A2. DB Bench press x 10 @ 2121 tempo x 3 sets, rest 10sec.
A3. Banded tricep ext. x 30sec. @ 3030 tempo x 3 sets, rest 60sec.
+
:90 on :90 off for 6 rounds
10 double Russian kb swings , 55/35# per hand
12 ball slams
amrap calories on rower

**if you are hitting it hard; try to increase 1 cal on rower each round
**the objective is 90 seconds of work @ 90% effort and 90% of rest
**actively walk around in your rest time

Sunday, October 22nd, 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 must complete the following:
10.9.8.7.6.5.4.3.2.1
DB hang power clean, 50/35# per hand
Box jump over, 24/20”
Calories on ab

~You go, I go format.
~P1 does 10 hang power cleans, then P2 does 10 hang power cleans, then P1 does 10 box jump overs, then P2 does 10 box jump overs, etc…
~The weight on the HPC should be one that both team members can move at a good rate
~if you didn’t train on Saturday then use a barbell @ 135/95#

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, October 21st, 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 box step ups (fast up and slow down) for 5/side x 3
A2. Chin ups – max reps in 3 attempts (compare to Wednesday’s max pull ups)
+
Teams of 2 must complete the following:
4 rounds of
30 thrusters, 75/55
30 CTB Pull ups

Once this is done

Run 1 mile together

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

Friday, October 20th, 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. Sumo DL – work up to a tough double (not TnG) and perfect form in 10 minutes
B. Bench Press @ bodyweight; amrap @ 20×1 tempo, rest 60seconds, amrap @ 20×1 tempo
+
“CFM Triathlon Part 2”
For time
800m hill run
50/32 cal row
35 burps over the erg

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

Thursday, October 19th, 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. Push Press w/ 3 sec. lower x 3 reps x 3 sets
B. OTM x 9 minutes
B1. TGU; 1 heavy per side x 3
B2. Heal slides x 5-7x 3
B3. Trap 3 raise x 8/side x 3
+
OtMx 20 minutes
1-100m run
2-15/12 cal row
3-100m run
4-20 sec. rope slam