Workout of the Day 03-01-21

Strength
3 x 10 Pause Front Squat (:02)

Conditioning
3 Rounds of each Workout
(18:00 total)
2:00 on, 1:00 off
Workout A
10 Dual KB Front Squat Y/B, G/Y
10 Box Dip
Workout B
Calorie Bike

Competitor
3 Rounds of each Workout
(18:00 total)
2:00 on, 1:00 off
Workout A
10 Front Squat 155/105
10 Ring Dips
Workout B
Calorie Bike


Gymnastics 03-01-21

Class Focus
Handstand Push Up

Workout
10-9-8-7-6-5-4-3-2-1
HSPU
Dual Dumbbell/Kettlebell Deadlift


Workout of the day: 2/28/21

Skill Work:
Double Under Practice
Ring Muscle Up Practice
Hollow/Arch on Rings
Low Ring Transitions

Conditioning:
14EMOM
8 Ring Rows + 8 Wall Balls 14/10#
:40 Double Under Attempts

Competitor:
Open 15.3
14AMRAP
7 Muscle Ups
50 Wallballs 20/14#
100 Double Unders

OR

7 pull-ups
50 wall-ball shots 14/10#
100 single-unders

Post Results to Zen Planner


Workout of the Day 02-28-21

Strength
3 x 10 Bench Press @ 30X0

Conditioning
Partners, 1 works at a time
4 Rounds (16 minutes)
2:00 Max Rope Climbs (Legless, Pull to Stands)
2:00 Max Push-Ups


Workout of the day: 2/27/21

Conditioning:
I go You Go Full Rounds
18AMRAP
3 Deadlifts 185/125#
5 DB Push Press
7 Cal Bike or Row

Competitor:
I go You Go Full Rounds
18AMRAP
3 Deadlifts 275/185#
5 HSPU
7/6 Cal Bike

Post Results to Zen Planner


Workout of the Day 02-27-21

Conditioning
CrossFit Open 14.4
14 Minutes, As Many Rounds as Possible
60 Calorie Row (scale to 4:00)
50 Knee Tucks / Toes to Bar
40 Wallballs 14/10, 20/14
30 Power Cleans 95/65,135/95
20 Muscle-Ups (Pull-Ups or Ring Row)


Workout of the day: 2/26/21

Strength:
E:90 X 6 Sets
1 Power Snatch +
2 Hang Power Snatch +
3 Overhead Squats

Conditioning:
Scaled "Ingrid"
10 Rounds:
6 DB Snatches 50/35#
3 Burpees over the DB

Competitor:
"Ingrid"
10 Rounds:
3 Snatches 135/95#
3 Bar Facing Burpees

Post Results to Zen Planner


Workout of the Day 02-26-21

Conditioning
30 Minutes, Every Minute on the Minute
1 Turkish Get-Up Each Side G/Y, R/G
125-250 Meter Row
20 Goblet Lunges
0:45 Handstand Hold
10-20 Box Jumps 20/16, 24/20


Workout of the Day 02-25-21

Strength
3 Rounds
6ea Half Kneeling Eccentric Bicep Curl
6ea Single Arm Overehead Sit-Up + Press
12 Kettlebell Horn Curls

Conditioning
4 Rounds, Partner I Go, You Go
3:00 Minutes
400-500 Meter Row
Max Rep Kettlebell Sumo Deadlift Hi-Pull

 


Workout of the day: 2/25/21

Strength:
3 x 12 Barbell Bench Press 20X1

Conditioning:
5 Rounds:
8 D-Ball Squats 50/40#
10 Box Jumps 20/16"
15/12 Cal Row or Bike

Competitor:
5 Rounds:
8 D-Ball Squats 100/70#
10 Lateral Jumps Over PVC 24/20"
20/15 Cal Row or Bike

Post Results to Zen Planner