Workout of the Day 02-01-21
Strength
5 x 3 Push Press
Conditioning
5 Rounds
5 Devil's Press 35/25, 50/35
:30 Overhead Hold
75 Double Unders
Workout of the day: 2/1/21
Strength:
Hang Clean and Jerk Cycling
Conditioning:
4 Sets:
2 Rounds:
3 DB Hang Clean and Jerk 35/25#
3 Sprawls over the DB's
Then,
12/9 Cal Row Hard Effort!
Rest 3:00 b/n sets
Competitor:
4 Sets:
2 Rounds:
3 Hang Clean and Jerk 135/95#
3 Burpees Over the Bar
Then,
12/9 Cal Bike Hard Effort!
Rest 3:00 b/n sets
Post Results to Zen Planner
Barbell 01-31-21
Monday
Warm-Up: 3 Rounds 10 Shoulder Taps, Plank Toe Taps, 10 Supinated Grip Hanging Knee Tucks
5-1-5-1-5-1 Bench Press (*emphasis on heavy 5's, 2's are a primer just a tad heavier)
10:00 to complete 3 x 15 Wide Grip Bench Press & 12 DB Bicep Curl
10:00 to complete 3 x 12 Narrow Grip Bench Press & 12 Chin-Up
Tuesday
2 x 1 20 Second Descent 10 Pause 20 Second Ascent
3 x 2 Pause Squat
5 x 3 Back Squat
3 x 10 DBall Lunge + Lunge + Jump Squat
Thursday
3 x 5ea Staggered Stance DL
5 x 5 Deadlift
2 x 10 Deficit Deadlift
2 x 10 Snatch Grip RDL
Core Finisher
Workout of the day: 1/31/21
Strength:
4 Sets:
10 Barbell Glute Bridge
:90 Rest
Conditioning:
15E3MOM
5 Devil's Press 25/20#
10 DB Lunges
15 Wallballs 14/10#
Competitor:
15E3MOM
5 Devil's Press 45/30#
10 DB Lunges
20 Wallballs 20/14#
Post Results to Zen Planner
Workout of the Day 01-31-21
Strength
3 Sets of
10 Pause Chin-Ups
15 Pause Floor Press
Conditioning
16:00
Teams of 3, Partner I Go You Go They Go
15-20 Calorie Bike Sprint
scale to :45 efforts
Workout of the day: 1/30/21
Conditioning:
Scaled "Rankel"
20AMRAP
6 Deadlifts 155/105#
7 Burpees
10 Kettlebell Swings 1.5/1 pood
200M Run
Competitor:
"Rankel"
20AMRAP
6 Deadlifts 225/155#
7 Burpee Pull Ups
10 Kettlebell Swings 2/1.5 pood
200M Run
Post Results to Zen Planner
Workout of the Day 01-30-21
Strength
10 Minutes, Every Minute on the Minute
5 Deadlift & 10 Push-Ups
Conditioning
10 Rounds for Time w/ Partner
8 Ground to Overhead 65/55
10 Burpees / Sprawls
Competitor
CrossFit Open 20.1
10 Rounds for Time
8 Ground to Overhead 95/65
10 Bar Facing Burpees
Workout of the day: 1/29/21
Gymnastics Practice:
Handstand Push Up Progressions
Conditioning:
15EMOM
5 Pike Handstand Push Ups OR Push Ups
35 Single Unders
Competitor:
15EMOM
3-5 Kipping Handstand Push Ups
25 Double Unders
Post Results to Zen Planner
Workout of the Day 01-29-21
Conditioning
Partner Scaled “Kelly”
5 rounds
400 Meter Run (together)
30 Box Jumps or Step Ups, 20/16
30 Wallballs 14/10
Competitor
“Kelly”
5 Rounds
400 Meter Run
30 Box Jumps, 24/20
30 Wallballs 20/14
Workout of the day: 1/28/21
Strength:
3 Sets:
10-12 DB Walking Lunge Steps + 6-8 Weighted Pull Ups
OR Floor Assisted Pull Ups
Conditioning:
10 Rounds:
3 Supine Body Rows + 3 Bar Dips OR
6 Supine Body Rows
6 Alternating Single Arm DB Devil's Press 35/25#
Competitor:
10 Rounds:
3/2 Bar Muscle Up
6 Alternating Single Arm DB Devil's Press 50/35#
Post Results to Zen Planner