3.13.2018

Tuesday

Baseline

3x 

5 KB pullovers

1/1 Arm bar

3/3 Bottoms up press

3 Prying GSQ or Cossack squats

Practice

2x 

3 Double Push press

*Rest 2-5 min (Get HR back to gray) 

 3x

5 Clean + seesaw press

5/5 Bent over row

*Rest 2-5 min (get HR back to gray) 

*Use rest times for rolling T-spine and lower body

30 sec each

One arm swing- L

One arm swing- R

H2H swing

Clean- L

Clean-R

Snatch- L

Snatch- R

Push press- L

Push press- R

Reverse lunge- L

Reverse lunge- R

GSQ

Durability

accumulate 2 mins dead hang from pull-up bar

roll and stretch + alligator breathing

3.12.2018

Monday

Baseline

Roll trouble spots

3x 

200m Run

30 Mountain Climbers

20 Sec. flutter kicks

10 Pushups

Work Capacity

3 RFT
400m Run

10 Burpees

5/5 Walking Lunges (single KB in rack position)

10 TTB

Durability

Stretch

3.9.2018

Saturday

Baseline

5 mins mobility

3x 30sec each

air squats

mountain climbers

flutter kicks

Work Capacity

Stations

4x, 1 min each

row

ball slams

burpees

flutterkicks

jumprope

* Give just enough transition time between exercises for rower to get in place.  Allow 1 min rest between rounds.

Durability

Roll and stretch 

3.9.3018

Friday

Baseline

3x

100m run

10 Pushups

10 Prisoner Squats

10 inverted toe touch

Work Capacity

Partners*

A-6 rounds:

10 wall balls

20 sit ups

30 good mornings

B-400m run

* "Resting" partner runs 400m.  Working partner does as many rounds as possible until runner finishes, then runner takes over working on circuit while other partner runs.  Continue swapping until 6 rounds of the circuit are complete.

Durability

1 min per side couch stretch and figure 4 stretch

3.8.2018

Thursday

Baseline

3x 

1/1 arm bar

3 prying GSQ

5 good morning stretch 

bear crawl

5x 

10 KB swings

30 sec rest  

Practice

5x

10 Front squat- L

10 Clean + press- L

10 Bent over row- L

repeat- R

rest 1-2 min, or until HR hits blue

Durability

Roll quads, stretch, alligator breathing  

3.7.2018

Wednesday

Baseline

3x

3 inchworms

10 Ball slams

20 walking lunges

100m run

Work Capacity

For time, 30 min cutoff

800m run

40 sit-ups

400m run

40 push-ups

800m run

40 sit-ups

400m run

40 walking lunges

Durability

1 min couch stretch per side

1 min figure 4 stretch per side  (on wall)

roll/ stretch calves

3.6.2018

Ok, so I’ve realized that the MyZone spring challenge was maybe a tad too limited, in terms of the maximum points allowed every week. So I changed it up a bit!  1300 points is still the minimum monthly requirement in order to be entered into the drawing at the end of April, but instead of capping the points at 500 per week, I’ve changed it to a daily cap of 175 points.  Keep in mind that gray zones don’t earn any points toward the challenge, and this one is all about maintaining steady movement every week, rather than how many points you can max out at!  Let’s see if we can get ALL of our MyZone users to hit 1300 for both March and April!

Tuesday

Baseline

PVC mobility + stick DL

3x
3/3 halos
3 prying GSQ
5 good mornings
1/1 naked get up

3x
2/2 light TGU
10 deadstop swings

Practice

Simple & Sinister test
Choose a weight in which you feel like you can accomplish all the given reps with good form. Refer to the post on 1.9.2018 to see Simple & Sinister standards.

Every 30 sec for 5 min: 

10 1-Arm swings, alternating sides every round.  

Rest 1 min

Every min for 10 mins:

1 TGU, alternating sides every round

Durability

Roll, stretch, alligator breathing.

3.5.2018

Monday

Baseline

3x

10 prisoner squats

20 mountain climbers

10 ball slams

20 shoulder taps

Working  Capacity

For time

100 Du

50 air squats

80 DU

400m run 

60 DU

30 pushups

40 DU

20 toe to bar

10 burpees

Then, 

5x

50m sprint/ Wall back

Durability

Roll and stretch

3.3.2018

Saturday

Baseline

3 Rounds

5 Pushups

10 Frog Thrusters

10 Ring Rows

30 sec Jumprope

Work Capacity

5 Rounds

2 Wall Walks

4 Broad Jumps

8 Pullups

16 Burpees

32 Situps

Durability

Stretch with bands

3.2.2018

The drawing for the January/ February MyZone challenge will be happening this evening!  I will do the drawing on Facebook Live so you can see that no cheating is involved, and you'll find out who the winner is!  The winner will get a tub of Vital Proteins Collagen...

And up next... we're doing a Steady through Spring challenge to encourage steady movement through March and April.  It's not about how many points you can get, but how consistent you can be with your movement.  So for the months of March and April, everyone will get an entry into the drawing if they hit 1300 points for the month.  One entry for hitting 1300 in March, and a second entry for hitting 1300 in April.  No extra entries for extra points.  Just like last time, no gray zone points count. AND... there is a 500 MEP weekly cap!  This means that you can't earn more than 500 MEPS in any given week, or you will be disqualified from that month.  If you hit 500 MEPs in one week and want to do more running or working out, that's fine, but don't wear your belt for it!  The most effective way to create lasting health is not through consistency, not intensity.  That's what this challenge is all about ;)     

Friday

Baseline

5 mins rolling/ mobility, then

3x

*Straight leg march

*Inverted toe touch 

*walk on toes

*walk on heels

100m run

* length of gym

Work Capacity

800m run

40 Situps

800m run

80 DU

800m run

40 sit-ups

Durability

Couch stretch, 1 min per side

Figure 4 stretch, 1 min per side

Roll and stretch feet