Workout of the Day 01-14-21
Conditioning
24 Minutes, Every Minute
M1: 10-15 Dual Kettlebell Front Squats
M2: 8-10 Dual Kettlebell Push Press 20X1
M3: 100m Dual Kettlebell Front Rack Carry
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: 1/14/21
Gymnastics:
Toes To Bar Skill Work
Conditioning:
20AMRAP
5-10 Tuck Ups on The Floor
5-10 Kip Swings
10/8 Cal Bike
:30 Rest
Competitor:
20AMRAP
10 Ball Ups on the Bar
10 Toes To Bar
20/15 Calorie Row
:30 Rest
Post Results to Zen Planner
Workout of the Day 01-13-21
Strength
10 Minutes, Every Minute
3 Hang Power Cleans
Conditioning
5 Rounds
400 Meter Run
5 Hang Power Clean 95/65
Competitor
400 Meter Run
5-4-3-2-1 Hang Power Clean
*build from 185/135 to 265/185
Workout of the day: 1/13/21
Strength:
3 Sets:
14-16 DB Walking Lunge Steps + 4-6 Weighted Pull Ups
OR Floor Assisted Pull Ups
Conditioning:
3-4 Rounds:
E:90 Complete
1. 12 Push Ups or Box Push Ups + :30 Plank
2. 15 Goblet Squats and :30 Wall Sit
Competitor:
3-4 Rounds:
E:10 X :60 Complete
2 Ring Push Ups and Ring Plank in remaining time
Rest :30
E:10 x :60 Complete
2 Bottom to Bottom Goblet Squats and Squat Hold in remaining time
Rest :30
Post Results to Zen Planner
Workout of the Day 01-12-21
Strength
3 x 6-8ea Goblet Pistol Squats
3 x 12-15 Dumbbell Reverse Fly
3 x 10ea Side Plank Bends
Conditioning
5 Rounds
10 Kettlebell Swings R/G
20 Jumping Lunges
10 Burpees
50 Double Unders
Workout of the day: 1/12/21
Strength:
3 Sets:
10 Sumo Deadlift +
10/side SA DB Strict Press
Conditioning:
5 Rounds:
10 DB Burpee Step Up 35/25# (5/leg)
10 Ball Slams 25/15#
Competitor:
50 DB Burpee Step Up (25/Leg) 50/35#
*EMOM 5 Ball Slams 50/30#
Post Results to Zen Planner
Endurance 01-11-21
Monday
1x100
2x200
3x300
4x400
5x500
1 minute break between each run; complete as many as you can in 36 minutes
Olympic Weightlifting 01-13-21
Wednesday
4 position clean w/ 3 sec pause
60% 4x3
Hang Squat Clean
build to a single heavy hang clean
Finisher
Clean Pulls w/ 5 sec decent
90% 4x3
Barbell 01-10-21
Monday
Warm-Up: 3 Rounds 20 Push-Ups & 20 Banded Pull Aparts
3-8-3-8-3-8 Bench Press (*emphasis on tough 8s)
Superset: 3 x 15 DB Curl & DB Push-Up
Superset 3 x 12 DB Bent Row & CG Bench
Tuesday
3 x 3 Back Squat 53X1
5 x 10 Back Squat
3 x 6ea Dual KB Front Rack Step Back Lunge
Thursday
Deadlift Establish 1RM
3 x 12 Stiff Leg Deadlift
3 x 15 Deficit RDL
Finisher: TBD
Workout of the Day 01-11-21
Strength
12-10-8 Push Press
Conditioning
12 Minutes
10 Dual Hang Clean 35/25 G/Y
8 Alternating Single Arm Push Press
:30 Dual Overhead Hold
200 Meter Row