The Daily Grind

Project 927

Functional Fitness, Weightlifting, Strength & Conditioning
Coaches
Liz Ruiz, Chelsey Yoder and Matt Yoder

Welcome to The Daily Grind! On this team, you’ll have access to 3 different fitness tracks! There’s a little something for everyone - no matter what stage of life you’re in & what your fitness level is.

BIZ BLAST: 20-30 minute full body workouts including weight and interval training. Level: Beginner to intermediate

THE CHELS CHALLENGE: 45-60 minute functional fitness workouts including weight and high intensity interval training. Level: Intermediate

THE ROAD WARRIOR: 30-60 minute adaptable workouts designed around the most common hotel equipment and/or your own body weight. Level: Beginner to intermediate

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The Daily Grind
From beginner to intermediate, there's something for anyone!
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Make the most of your time!
From beginners to intermediate, from bodyweight to home gym, we've got you covered!
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Keep accountable through the TrainHeroic App!
Equipment
Required
Jump Rope
Recommended
Dumbbells // Barbell // Pull Up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Road Warrior SAMPLE DAY 1

Conditioning

A

Warm Up - 12 Min AMRAP

As many rounds as you can do in 12 minutes, start slow, but you should be sweating by the end of this! 50 Jumping Jacks 40 Jumping Lunges (20/side) 30 Push Ups 20 Mountain Climbers 10 Burpees

B1

DB Bench Press

5 x 15

B2

Sit-up

5 x 10

12 minute EMOM Bench/Pull Up

C

On the ODD minutes (1, 3, 5… etc) you will do a 10 rep Bench Press On the EVEN minutes (2, 4, 6… etc) you will do as many pull ups (sub rows if needed) as you can

Conditioning

D

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. Right Arm Hang Snatch Left Arm Hang Snatch

Conditioning

E

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. DB Front Squat DB Hold (as heavy as you can go holding the weight in the front rack position)

Conditioning

F

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 3 different movements but they are done in a set f 4 so you will go through the progression 2 full times! CORE: Left Side V-up Reverse Crunch Right Side V-up Reverse Crunch

Sunday
Chels Challenge SAMPLE DAY 1

Warm up Circuit

A

Warm up X4 10 Hand release pushups (HRPU) 10 CrossFit sit-ups 10 air squats

B1

Front Squat

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B2

Push-Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B3

Pull-Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Conditioning

C

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. Jump rope Burpees

Conditioning

D

EMOM

EMOM = Every Minute On the Minute —> At the top of every minute, perform assigned movement(s), then rest for the remainder of the minute. EMOM 5 Minutes 5 DB front squats 5 pushups 5 pull-ups

Conditioning

E

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. Plank (on hands) V-ups

Sunday
Biz BLAST SAMPLE DAY 1

Prep

A

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. ROUND 1- 20 SECONDS OF BURPEES- aim for 3-4 -rest 10 seconds- ROUND 2- 20 SECONDS OF PLANK JACKS -rest 10 seconds-

Strength/Power

B

AMRAP

AMRAP = As Many Rounds As Possible —> Do as many rounds as possible within the assigned amount of time 10 MIN AMRAP 20 MOUNTAIN CLIMBERS 10 SUMO DEADLIFT HIGHPULL- I used a 25lb dumbbell, use a challenging weight 10 ALT SNATCH (5L/5R- I use a 25lb dumbbell, use a challenging weight) Keep track of how many rounds you did within that 15 minutes, that way when I repost this workout in the future, you can see how you've progressed!! Great Job

Conditioning

C

EMOM

EMOM = Every Minute On the Minute —> At the top of every minute, perform assigned movement(s), then rest for the remainder of the minute. 10 min EMOM MINUTE 1- RUN 50 seconds - rest 10 seconds- MINUTE 2- ROW 50 seconds - rest 10 seconds- ( If you don't have access to a row machine, fill this in with another cardio option like: Jumping Jacks, Jumping Rope, Burpees, Mountain Climbers, Bike etc...)

Monday
Biz BLAST SAMPLE DAY 2

Prep

A

EMOM

EMOM = Every Minute On the Minute —> At the top of every minute, perform assigned movement(s), then rest for the remainder of the minute. 6 MIN EMOM: -20 MOUNTAIN CLIMBERS -3 BURPEES -rest remaining minute- -repeat 6 times for a total of 6 minutes-

Strength/Power

B

AMRAP

AMRAP = As Many Rounds As Possible —> Do as many rounds as possible within the assigned amount of time 12 Minute AMRAP: -10 BULGARIAN SLPIT SQUAT (BSS) -5 on the left side, 5 on the right totaling 10 -10 OVER HEAD KETTLEBELL SWING- I used 30lbs, you use a challenging weight -6 DUMBBELL BURPEE- I used 25lb dumbbells, you use a challenging weight Keep track of how many rounds you did within that 15 minutes, that way when I repost this workout in the future, you can see how you've progressed!! Great Job

Conditioning

C

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. ROUND 1- 3-4 BURPEES -rest 10 seconds- ROUND 2- BENT OVER DUMBELL ROW- Use a heavier weight here, but not a max weight, for reference I use 15-20lbs -rest 10 seconds-

Conditioning

D

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. ROUND 1- DUMBBELL SHOULDER PRESS LEFT SIDE -rest 10 seconds- ROUND 2- DUMBBELL SHOULDER PRESS RIGHT SIDE -rest 10 seconds- -Use a challenging weight, for reference, I use 20lb dumbbell -Do as many as you can in round one on your left side and then match those reps for your right side for round 2! -The Video shows a double DB shoulder press, you will ONE side at a time.

Monday
Chels Challenge SAMPLE DAY 2

Conditioning

A

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. Renegade row Sumo deadlift high pull

B1

Power Clean

10, 8, 6, 4, 2

B2

Box Jump

10, 8, 6, 4, 2

Conditioning

C

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. Plank Side delt raise

Conditioning

D

EMOM

EMOM = Every Minute On the Minute —> At the top of every minute, perform assigned movement(s), then rest for the remainder of the minute. EMOM 12 Minutes 2 clean & jerks 4 pull-ups Example: Minute 1: 2 clean & jerks 4 pull-ups …rest remainder of minute Minute 2: 2 clean & jerks 4 pull-ups …rest remainder of minute …etc until you’ve completed 12 minutes.

Conditioning

E

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. Hanging leg raises Jump lunges

Conditioning

F

AMRAP

AMRAP = As Many Rounds As Possible —> Do as many rounds as possible within the assigned amount of time AMRAP 8 minutes 25 jump rope 10 CrossFit sit-ups 5 pull-ups

Monday
Road Warrior 7-19 SAMPLE DAY 2

Circuit

A

3 Rounds: 10 Air Squats 10 V-ups 10 Lunges/side 20 Mountain Climbers

B1

DB Lunge

10 x 8

B2

Burpee

10 x 8

Circuit

C

5 Rounds: 6 DB Thrusters 8 Sit Ups 30 second Wall Sit

Quad Killer (the filthy 5)

D

8 minute AMRAP (Complete as many rounds as possible in 8 minutes) - all movements body weight or light weight 5 Bulgarian Split Squats per side 5 Lateral Bench Jumps 5 Good Mornings 5 Tuck Jump 5 Step ups per leg

Conditioning

E

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 4 movements, so you’ll do each movement 2 times. Side V-up (weakest side first) Side V-up (strongest side match the first #) Plank Sit-up

Tuesday
Chels Challenge SAMPLE DAY 3

A

😴 Rest Day

For Completion

Tuesday
The Road Warrior: Rest Day SAMPLE DAY 3
Tuesday
Biz BLAST SAMPLE DAY 3

Prep

A

Tabata

Tabata: 20 seconds work, 10 seconds rest x8 —> For this specific Tabata, there are 2 movements, so you’ll do each movement 4 times. ROUND 1- PLANK JACKS -rest 10 seconds- ROUND 2- 3-4 BURPEES -rest 10 seconds-

Strength/Power

B

AMRAP

AMRAP = As Many Rounds As Possible —> Do as many rounds as possible within the assigned amount of time 15 MIN AMRAP -12 DUMBBELL SNATCH- 6L/6R equaling 12. For reference, I used a 25lb Dumbbell -12 AIR SQUATS -6 ONE ARM OVER HEAD LUNGES RIGHT SIDE- For reference I used a 15lb Dumbbell for these -6 ONE ARM OVER HEAD LUNGES LEFT SIDE *Run through each movement and that's ONE round, keep track of how many rounds you complete in the 15 minutes*

Conditioning

C

EMOM

EMOM = Every Minute On the Minute —> At the top of every minute, perform assigned movement(s), then rest for the remainder of the minute. 10 MIN EMOM: 20 MOUNTAIN CLIMBERS 20 JUMPING JACKS -rest the remaining minute- Do each movement within a minute and rest the remaining minute, completing 10 minutes total

Wednesday
Chels Challenge SAMPLE DAY 4

Warm Up Circuit

A

Warm up: x4 10 DB deadlifts 10 sit throughs 10 vups right side 10 vups left side 10 CrossFit sit-ups

B1

Deadlift

10 x 10

B2

Ring Rows

10 x 10

B3

Air Squat

10 x 10

C

Wall Climb

For Completion

Running Clock Circuit

D

Set your stop watch for 17 minutes, keep an eye on the clock running, & complete the following circuit: *Each 3 minute block is an AMRAP (as many rounds as possible). So complete each movement as many times as possible in the specified 3 minutes. *Can be done w/ a barbell or dumbbells. 0:00-0:59 Plank 1:00-3:59 (AMRAP) 10 thrusters 10 burpees over bar 4:00-4:59 Rest 5:00-7:59 (AMRAP) 10 power cleans 10 burpees over bar 8:00-8:59 Rest 9:00-11:59 (AMRAP) 10 deadlifts 10 burpees over bar 12:00-12:59 Rest 13:00-15:59 (AMRAP) 10 DB overhead forward walking lunge 10 bss/side 16:00-16:59 Plank

E

Cardio

For Completion

Wednesday
The Road Warrior SAMPLE DAY 4

Warm Up

A

4 Rounds: 30 sec of Jumping Jacks 30 sec Good mornings (Body weight only) 30 sec V-ups 30 sec Superman hold

B1

DB Deadlift

5 x 10

B2

Jumping Jacks

5 x 25

Conditioning

C

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. DB Front Raise Bent DB Row

Cardio/Core Finisher

D

3 Rounds: 1 min stationary jog 1 min sit ups 1 min burpees 1 min plank

Wednesday
Biz BLAST SAMPLE DAY 4

A

😴 Rest Day

Thursday
Chels Challenge SAMPLE DAY 5

Warm Up Circuit

A

Complete 1x through each movement 100 jump rope 75 alternating jump lunge 50 vups (25/side) 25 burpees

B1

Seated Military Press

5 x 5

B2

DB Shoulder Press

5 x 10

C

Sit-up

5 x 20

Circuit

D

Complete 1x through each movement 25 burpees 50 DB overhead forward walking lunge 75 air squats 100 jump rope

Conditioning

E

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. Plank shoulder taps Mountain climbers

Thursday
The Road Warrior SAMPLE DAY 5

Shoulder Warm Up

A

5 Rounds: 5 Inch Worms 5 Burpees 10 Plank Shoulder Touch (10/side)

B1

DB Clean & Jerk

8 x 8

B2

Push-Up

10 x 10

Circuit

C

For the DB Snatch, make sure the weight touches the ground each rep, it should go from the ground to full extension above your head and back to the ground, switch arms and do it again. 5 rounds: 10 Single Arm DB Snatch (alternating arms each rep… 5/side) 15 Shoulder Shrugs 20 Jumping Jacks

Cardio & Core

D

Cardio of choice!! Either Run, Walk on an incline, climb stairs, whatever you want to do to keep moving, be creative, but we’re going to go 5 rounds of 4 min of cardio and 20 sit ups to finish off the week! LETS GOO!!!! 5 Rounds: 4 min cardio 20 Sit Ups

Thursday
Biz BLAST SAMPLE DAY 5

Prep

A

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. ROUND 1- PUSH UPS- aim for 10-12 each 20 second round, if you can do more, GREAT -rest 10 seconds- ROUND 2- BURPEES- aim for 3-4 each round -rest 10 seconds-

Strength/Power

B

AMRAP

AMRAP = As Many Rounds As Possible —> Do as many rounds as possible within the assigned amount of time 15 MIN AMRAP: -12 BENT ROW- use a challenging weight, for reference I use 20lb Dumbbells -12 TRICEP EXTENSION- use a challenging weight, for reference I use 20lb Dumbbell -6 DUMBELL BURPEES- use a challenging weight, for reference I use 25lb Dumbbells -6 FLOOR DUMBBELL CHEST PRESS- use a challenging weight, for reference, I use 20lb Dumbbells -Keep track of how many rounds you do so when we re-test this later you can see how you've improved!

Conditioning

C

EMOM

EMOM = Every Minute On the Minute —> At the top of every minute, perform assigned movement(s), then rest for the remainder of the minute. 10 MIN EMOM -MINUTE 1- 40 seconds jumping jacks -rest remaining minute- -MINUTE 2- 16 Sit Through's -rest the remaining minute- -repeat, you will end up doing each movement 5 times for a total of 10 minutes- SIT THROUGH EXAMPLE- https://www.youtube.com/watch?v=o3ZkKUan_ME

Friday
Chels Challenge SAMPLE DAY 6

Recovery

A

Active Recovery: 20-30 Min Bike or Row

Active Recovery: Go for a light 20-30 minute bike or row. You can also alternate every 2 minutes between both movements. This is for active recovery, just get the blood moving. You should be able to hold a conversation the whole time without running out of breath. Make sure to follow-up with at least 10 minutes of stretching.

Friday
The Road Warrior: Active Recovery SAMPLE DAY 6
Friday
Biz BLAST SAMPLE DAY 6

Prep

A

Tabata

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total) —> For this specific Tabata there are 2 movements, so you’ll do each movement 4 times. ROUND 1- 3-4 BURPEES -rest 10 seconds- ROUND 2- 10-12 AIR SQUATS -rest 10 seconds-

Strength/Power

B

DESCENDING LADDER- lower body

16-14-12-10-8-6-4-2 -ALT LUNGE IN PLACE -SINGLE LEG DEAD LIFT R WITH- 25LB DUMBBELL OR KETTLE BELL (OR GO AS HEAVY AS YOU CAN) -SINGLE LEG DEAD LIFT L " " -GOBLET SQUAT This is a descending ladder workout. You will do 16 alt lunge in place (8 each leg), 16 single leg deadlift right, 16 single leg deadlift left, 16 goblet squats. THEN 14 alt lunge in place (7 each leg), 14 single leg deadlift right, 14 single leg deadlift left, 14 goblet squat etc....until you reach 2 of each movement then you're done YAY!!!!! TIME yourself so you can see how you improve on this workout as time goes by! YOU CAN DO IT -single leg deadlift HOW TO-https://www.youtube.com/watch?v=84hrdsHgDuQ

Conditioning

C

EMOM

EMOM = Every Minute On the Minute —> At the top of every minute, perform assigned movement(s), then rest for the remainder of the minute. 10 MIN EMOM: -MINUTE 1- RUN - if you can't run, fill this in with another cardio option like: Jumping Jacks, Jumping Rope, Burpees, Mountain Climbers, Bike etc...just make sure you go all out in this minute since you will get to rest the next minute, really push yourself!! -MINUTE 2- REST - you will end up doing each movement 5 times for a total of 10 minutes-

Saturday
Chels Challenge

A

😴 Rest Day

For Completion

Saturday
The Road Warrior Rest Day
Coaches
coach-avatar Liz Ruiz

Author of the Biz Blast

coach-avatar Chelsey Yoder

Author of the Chels Challenge

coach-avatar Matt Yoder

Author of the Road Warrior

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FAQs
How long do workouts take?
Every day you have options between the 3 workout programs: Biz Blast (25-30 minutes), Chels Challenge (45-60 minutes), Road Warrior (30-60 minutes).
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The Daily Grind
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