Daily Workout

Performance

Friday, November 23rd, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Back Squat

work up to a tough triple in 5 attempts
**with a spotter

A2) Strict Pull Ups

5 attempts for max UB reps

B)Workout

4 rounds or 7 minutes
10 FS @ 60% of max
10 burpee pull ups (CTB if you can or 5 BBMU)

**squat weight should be a grinder. Take from ground if you can clean it, if not, go off rack to get proper response.

rest 3 minutes

Team of 3
10 minutes max calories on ski erg
alternate every :20

Thursday, November 22nd, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

Happy Thanksgiving!

teams of 3:
3K row
300 wall balls
200/150 cal AB
300 double unders

**rotate however you want until completion

Wednesday, November 21st, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) BTN Snatch grip push jerk.

x3 reps x 3

A2) Prone double kb pronated row.

x8-10 x 3

A3) TGU + KB windmill

stand up/ windmill/ get down
x1/side x 3 sets

B)Workout

minute – 10:00
10 rounds or 8 minute amrap
7 T2B
9 HR push ups
12 box jump overs

minute 10:00 – 15:00 (groups of 2)
amrap 60′ sled pushes 45# for male teams/ 25 for female teams

minute 15:00 – 20:00
max accumualted weighted plank hold

Tuesday, November 20th, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A1) Romanian Dead lift.

x8x3
30×1 tempo
add red bands this week
add 10 pounds from last week

A2) Single Arm Dumbbell Press

10 RM per side in 3 attempts

B1) skull crushers

x15x2

B2) Arch Hold

x:30 x 2

C)Workout

Top of every 2 minutes for 10 sets
3 hang power cleans (player choice)
3 burpees over the barbell
9/7 cal AB

Monday, November 19th, 2018

Prone i.Y.T x 5/direction x 2
SA bottoms up kb press x 10/side x 2
KB oh support walk x 50’/side x 2
Banded pull aparts (internal and external rotation) x 20/per

+

A1) DB box step ups, 20/15″

8 rm per side in 5 attempts

A2) Weighted pull up

3 RM in 5 attempts

A3) Side lying dB ext. rot.

x10/side x 5 sets

B)Workout

minute 0-5:00
complete 1K row

minute 5:00 – 15:00
amrap
6 pull ups
9 thrusters, 115/80
12 double unders

minute 15:00 – finish
1K row

Sunday, November 18th, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A)Workout – teams of 2

7 mintue armap
50′ hand over hand sled drag (2×45/ 1×45)
50′ sled push
**performed inside. P1 does both then tags P2 to go.

rest 2 minutes

7 minute armap
100′ SB carry
while partner holds a handstand against the wall

rest 2 minutes

7 minute amrap
Sandbag to the shoulder
**while one person is workout the other partner is performing a chin over bar hold. you must switch roles once the partner holding drops below the bar.

rest 2 minutes

7 minute amrap
AB calories while partner holds 70/55# kb’s in each hand.
*switch roles once partner puts KB’s down

rest 2 mintues

2 laps around the building.

Saturday, November 17th, 2018

running only 7 am class due to the art breathe seminar

+

A1) Dead Lift

5 reps x 3 sets
3 sec. lower + 2 sec. raise

A2) Bench Press

x7-9 reps x 3 sets
3 sec. lower + 2 sec. raise

B)Workout

Teams of 2:
1K row
50 hang power snatch, 75/55
30 HR push ups
x 3 rounds
break up the row/reps however you want to as a team

Friday, November 16th, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A)Back Squat Waveload

2.1.1.2.1.1
done on the 2 minutes
80% for the 2 reps
85% for the 1 reps
90% for the single
**same as last week for another week under 90% load

B) Pull up drop set.

4 weighted pull ups
4 strict pull ups
4 spotted pull ups
x2 sets
rest :60 bt. sets
add weight to weighted here

C)Workout

3 minutes on / 1 minute off for 3-4 rounds
60 double unders
10 DB box step ups, 24/20″
20 ball slams, 30/20#
max rep burpees

Thursday, November 15th, 2018

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A)Clean and Push Jerk skill work.

12-15 minutes
building here

B) EMOM Thursday’s

Minute 1 = Sled push, 45/25# x :40
Minute 2 = Clean and Jerks x :40
Minute 3 = DB bear crawl x :40
Minute 4 = Sit ups x :40
Minute 5 = rest
x20 minutes

Wednesday, November 14th, 2018

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Push Press

30×2 tempo
heavy set of 5 reps in 5 attempts

A2) Barbell Bent over Row

4020 tempo
x8-10 reps in 5 attempts

A3) Farmers Walk

x100′ x 5 sets

B)Workout

Teams of 2 for 20 minutes
AB – 25/17 – time keeper
while partner amraps the following:
(10 pull ups / 60′ SB carry / 10 double unders