Month: December 2020

Workout of the day: 12/15/20

Strength:
3 Rounds:
10/leg Rear Foot Elevated Dumbbell Split Squat +
8 KB Chainsaw Row/side 2011 tempo (hold the top position!)
:60 rest

Conditioning:
3 Rounds:
15 D-Ball Front Squats 70/50#
200M Run
15 Sit Ups
20 Prisoner Step Ups
100 Single Unders

Competitor:
3 Rounds:
15 D-Ball Front Squats 100/70#
300M Run
15 V-Ups
30 Prisoner Step Ups
60 Double Unders

Please Post Results to Zen Planner

by William Freyberger

Workout of the day: 12/14/20

Strength:
4 x 4 Push Press OR
5 x 2 Push Jerk

Conditioning:
14-12-10-8-6
Dumbbell Push Press 35/25#
Sprawl to Box Jump OR Step Up 20/16"

Competitor:
14-12-10-12-14
Dumbbell push Jerk 55/40#
Sprawl to Box Jump Over 30/24"

Please Post Results to Zen Planner.

by William Freyberger

Workout of the day: 12/13/20

Strength:
3 x 5 Pause Barbell Bench Press
2211 tempo

Conditioning:
3 Cycles
:30 Work / :15 Rest
1. Offset 1/4 Push Up with Rotation R arm
2. Offset 1/4 Push Up with Rotation L arm
3. Bent Hollow Hold
4. Rest

Competitor:
3 Cycles
:30 Work / :15 Rest
1. Offset Push Up with Rotation R arm
2. Offset Push Up with Rotation L arm
3. Hollow Hold
4. Rest

Then
4 x 400/300M Row OR 23/16 Calorie Bike :60 Rest in between each

Please Post Results to Zen Planner

by William Freyberger

Workout of the day: 12/12/20

Conditioning:
Partner Scaled “Kelly”
5 rounds
400m run (together)
30 Box jumps or Step Ups, 20/16"
30 Wallballs 14/10#

Competitor:
“Kelly”
5 rounds
400m run
30 Box jumps, 24/20″
30 Wallballs 20/14#

Please Post Results to Zen Planner

by William Freyberger

Workout of the day: 12/11/20

Strength:
3 Rounds:
8/leg Rear Foot Elevated Barbell Deadlift
+
10/leg Single Leg DB Hip Thrusters 2012 Tempo
:60 Rest

Conditioning:
1-2-3-4-5-4-3-2-1
Deadlift 155/105#
2-4-6-8-10-8-6-4-2 reps
Sit Ups
3-6-9-12-15-12-9-6-3
Sprawls

Competitor:
1-2-3-4-5-4-3-2-1
Deadlift 315/205#
2-4-6-8-10-8-6-4-2 reps
Toes to Bar
3-6-9-12-15-12-9-6-3
Burpees

Please Post Results to Zen Planner

by William Freyberger