Workout of the Day 5/30/21
Conditioning:
4 Sets
12 Alternating DB Step Ups HEAVY
:15 Rest
12 Weighted Side Plank Rotations
:15 Rest
6 Barbell Bent Rows
:15 Rest
15/12 Cal Bike Hard Effort
:90 Rest
Competitor:
4 Sets
12 Alternating DB Step Ups HEAVY
:15 Rest
12 Weighted Side Plank Rotations
:15 Rest
6 Weighted Pull Ups
:15 Rest
15/12 Cal Bike Hard Effort
:90 Rest
Strength:
3 Sets:
12-16 Alternating Top Down Bicep Curls
50M Single Arm Farmer's Carry/arm
Post Results to Zen Planner
Workout of the Day 05-29-21
Strength
4 Rep Max Front Squat
Conditioning
Quarterfinals Event 3
120 Wallballs
120 Calorie Row
Workout of the Day 5/29/21
Conditioning:
Partner Scaled "Jack"
20AMRAP
Partner I go You go Each Movement
10 Push Press 75/55#
10 KB Swings 1.5/1 pood
10 Box jumps 24/20"
Competitor:
"Jack"
20AMRAP
10 Push Press 115/75#
10 KB Swings 1.5/1 pood
10 Box jumps 24/20"
Post Results to Zen Planner.
Workout of the Day 5/28/21
Strength:
5RM Front Squat
Gymnastics Practice:
Pistol Practice
Conditioning:
5 Rounds:
12 Box Jump Step Down
12/9 Cal Bike @ Aerobic pace
12 Prisoner Step Up
Competitor:
5 Rounds:
12 Box Jump Step Down 24/16"
15/12 Cal Bike @ Aerobic pace
12 Alternating Pistols
Post Results to Zen Planner.
Workout of the Day 05-28-21
Conditioning
40:00 w/ Partner
600 Meter Run, together
100 Kettlebell Swings G/Y, R/G
600 Meter Run, together
100 Push-Ups / HSPU
600 Meter Run, together
100 Toes to Bar / Sit-Up
Workout of the Day 5/27/21
Conditioning:
6 Rounds:
:45 on / :15 Off
DB Hang Clean and Press 30/20#
DB Burpee Deadlifts 30/20#
Wall Balls 14/10#
Rest
Competitor:
6 Rounds:
:45 on / :15 Off
Clean and Jerk 95/65#
DB Burpee Deadlifts 45/35#
Wall Balls 20/14#
Rest
Post Results to Zen Planner.
Workout of the Day 05-27-21
Strength
Incline Bench Press
3 x 10
*superset w/ 8ea SA Ring Row
3 x 10 Pull-Up
*superset w/ 10 DB Hammer Curls
Conditioning
3 Rounds
1:00 Ball Hug
300 Meter Row
Barbell 05-24-21
Monday
A. 3-1-3-1-3-1-1 Bench Press *focus on heavy 1s
B. 3 x 5 DB Floor Press & Barbell Curl
C. 5 x 3 Banded Bench (focus = speed) + 3 Strict C2B Pull Ups
D. 3 x 3 Ring Dips & 8 DB Bent Over Row
E. Finisher = 3 Rounds
20 Banded Tricep Ext
20 Bradford Press
Tuesday
A. 3 Superset
15 Sissy Squat Weighted
5ea Deficit Curtsy Lunge
B. 4 x 5 Back Squat
C. 3 x 10 Narrow Stance Back Squat
D. 3 Superset
8 Hip Thrust
Banded Glute Walk
E. Finisher
Thursday
A. 3 Superset
10 Banded Russian Swing
5ea SA Front Rack Squat
B. 5RM Deadlift
C. 3 x 8 Stiff Leg DL
D. 3 Superset
10ea Staggered RDL
20 Frog Pump
E. Finisher
Workout of the Day 05-26-21
Conditioning
Partners
I Go, You Go
Full Workouts
9-6-3
Thruster 95/65, 135/95
Pull-Up / Ring Row / Bar Muscle-Up
15-12-9
Thruster 85/70, 115/85
Bar Facing Burpee
21-15-9
Thruster 65/55, 95/65
Calorie Bike (scale to 1/2 as needed)
Workout of the Day 5/26/21
Strength:
5RM Strict Press
Gymnastics Practice:
Kipping Handstand Push Up Practice
Conditioning:
600M Run
15 DB Push Press 30/20#
6 Ab-Mat Sit Ups
500M Run
12 DB Push Press
9 Sit Ups
400M Run
9 DB Push Press
12 Sit Ups
300M Run
6 DB Push Press
15 Sit Ups
Competitor:
1200M Run
18 HSPU
9 GHD Sit Ups or Toes to Bar
900M Run
15 HSPU
12 GHD Sit Ups or Toes to Bar
600M Run
12 HSPU
15 GHD Sit Ups or Toes to Bar
300M Run
9 HSPU
18 GHD Sit Ups or Toes to Bar
Post Results to Zen Planner.