Workout of the day: 1/25/21
Conditioning:
18E3MOM
8 Hang Power Snatch 65/45#
12 Jumping Squats
10/8 Cal Row
Competitor:
18E3MOM
8 TNG Power Snatch 95/65#
12 Jumping Lunges
8/6 Cal Bike
Post Results to Zen Planner
Workout of the Day 01-24-21
Strength
3 Sets
10 Pull-Ups 3021
15 Glute Bridge Floor Press
Conditioning
Partner Share, Both work at a time
400 Step-Ups & 6 Mile Bike
Workout of the Day 01-23-21
Strength
10EMOM
5 Deadlift & 20 Double Under
Conditioning
CrossFit Open 14.3
8 Minutes, As Many Rounds as Possible
10 Deadlift 95/65
10 Box Jumps 20/16
Competitor
CrossFit Open 14.3
8AMRAP
10 Deadlift 135/95
15 Box Jumps 24/20
15 Deadlift 185/125
15 Box Jumps
20 Deadlift 225/155
15 Box Jumps
25 Deadlift 275/185
15 Box Jumps
30 Deadlift 315/205
Workout of the Day 01-22-21
Conditioning
35 Minutes, As Many Rounds as Possible
Split w/ Partner
800 Meter Run
50 Push-Ups
40 DBall Cleans 70/50, 100/70
3 Rope Climbs
Olympic Weightlifting 01-20-21
Wednesday
3 Power Snatches + 3 Snatch PP + 3 OHS
55% 1x1
60% 1x1
65% 3x1
Power Snatch
70% 1x2
75% 1x2
80% 3x2
Snatch Pulls w/ 5 sec decent
90% 4x3
Barbell 01-17-21
Monday
Warm-Up: 3 Rounds 10 DB Incline Press & 10 DB Bent Row
12:00 to build up to 2 heavy singles on bench press
10:00 to complete 3 x 12 Bench Press & 12 DB Bent Row
10:00 to complete 3 x 20 Push-Up & 12 Chin-Up
Tuesday
2 x 3 Back Squat w/ 15 second descent
2 x 3 Pause Back Squat
3 x 8 Back Squat
3 x 15 Narrow Stance Back Squat
Sled Finisher
Thursday
3 x 6ea Staggered Stance DL
3 x 8 Deadlift
3 x 6 Deficit Deadlift
3 x 20 Snatch Grip RDL
heavier weights than last week on main lifts
Workout of the Day 01-21-21
Conditioning
24 Minutes, Every Minute on the Minute
M1: 20 Single Arm Snatch
M2: 10 Single Arm DL & Suitcase Carry
M3: repeat second side
M4,5, & 6: 400-800 Meter Row
M7, & 8: Rest
Conditioning: 35/25
Competitor: G/Y
Finisher 500m Row Time Trial
Workout of the day: 1/21/21
Strength:
3 Sets:
12-14 DB Walking Lunge Steps + 5-7 Weighted Pull Ups
OR Floor Assisted Pull Ups
Conditioning:
10-9-8-7-6-5-4-3-2-1
Front Squat 115/75# (from the rack)
1-2-3-4-5-6-7-8-9-10
Box Jump Over 20/16"
OR Box Step Over
Competitor:
10-9-8-7-6-5-4-3-2-1
Front Squat 185/125# (from the rack)
1-2-3-4-5-6-7-8-9-10
Box Jump Over 30/24"
Post Results to Zen Planner
Workout of the Day 01-20-21
Strength
10 Minutes, Every Minute on the Minute
Hang Squat Clean + Squat Clean
Conditioning
3 Rounds
1:00 Jump Rope
20 Sprawl
10 Front Squat 95/65
Competitor
3 Rounds
100 Double Unders
20 Bar Facing Burpees
10 Hang Squat Cleans 155/105