Workout of the day: 5/16/21
Conditioning:
4 Sets
12-15 Dual DB RDL 2020 Tempo
:15 Rest
8 Barbell Pendlay Row
:15 Rest
:30 L-Sit
:15 Rest
20/15 Cal Row
:90 Rest
Competitor:
4 Sets
12-15 Dual DB RDL 2020 Tempo
:15 Rest
8 Barbell Pendlay Row
:15 Rest
:30 L-Sit
:15 Rest
20/15 Cal Row
:90 Rest
Weightlifting:
3 Sets
15 KB Horn Preacher Curl
50M Single Arm Farmer's Carry/Arm
Post Results to Zen Planner
Workout of the Day 05-16-21
Conditioning
5 Rounds for Quality
8 Dual Kettlebell Squats G/Y, R/G
:30 L-Sit
:25 Goblet Lunge Hold ea.
5 Tall PVC Jump Overs
:20 Max Effort Bike
Workout of the day: 5/15/21
Conditioning:
Scaled Partner "Coe"
20AMRAP
I go You go Full Rounds
10 DB Thrusters 25/20#
10 Box Push Ups
Competitor:
Partner "Coe"
20 Rounds, I go You go (10 rounds each)
10 Thrusters 95/65#
10 Ring Push Ups
Post Results to Zen Planner
Workout of the Day 05-15-21
Conditioning
Partner "Havana"
35AMRAP
150 Single-Unders / Double Unders
50 Push-Ups or Box Push Ups
15 Power Cleans 115/75, 185/125
Conditioning: Share the work
Competitor: Alternate Movements
Workout of the Day 05-14-21
Conditioning
40:00
1000 Meter Run, together
100 Single DB Step-Ups 35/25, 50/35 shared
90 Dual KB Sumo DL G/Y, W/G
80 Knee Tucks / Sit-Ups / Toes to Bar
Workout of the day: 5/14/21
Gymnastics Practice:
3 x 5 Single Leg Box Lower w/ Load
Weightlifting
5-5-5 Front Squat (add load from last week)
Partner Workout:
15AMRAP with a Partner
I Go, You Go Alternating Movements
6 Cal Bike/Row
12 American KB Swings
18 Air Squats
Conditioning:
15AMRAP
Bike or Row
Minutes 3,6,9,12
12 SA KB Swing R 1/.75 pood
18 Air Squats
12 SA KB Swing L
Competitor:
15AMRAP
Bike or Row
Minutes 3,6,9,12
12 SA KB Swing R 1.5/1 pood
18 Air Squats
12 SA KB Swing L
Post Results to Zen Planner
Workout of the day: 5/13/21
Conditioning:
6 Rounds:
:45 on / :15 Off
DB Complex (3 Deadlifts, 3 Hang Power Cleans, 3 Push Press 30/20#)
Burpees
Wall Balls 14/10#
Rest
Competitor:
6 Rounds:
:45 on / :15 Off
BB Complex (3 Deadlifts, 3 Hang Power Cleans, 3 Push Press 95/65#)
Burpee Pull Up
Wall Balls 20/14#
Rest
Post Results to Zen Planner
Workout of the Day 05-13-21
Strength
Incline Bench Press
3 x 12
*superset w/ 10 Pause Ring Row
3 x 12 Pull-Up
*superset w/ 10 DB curls
Conditioning
4 Rounds
0:45 Dual KB Front Rack Hold G/Y
250 Meter Row
Barbell 05-10-21
Monday
A. 6-2-6-2-6-2-6 Bench Press *focus on heavy 6s
B. 3 x 6-8 DB Floor Press & Barbell Curl
C. 3 x 5 Banded Bench (focus = speed) + 5 Strict C2B Pull Ups
D. 3 x 5 Ring Dips & 8 DB Bent Over Row
E. Finisher = 5 Rounds
5 Pull-Ups
10 Push-Ups
15 Banded Pull Aparts
Tuesday
A. 3 x 8 Back Squat
B. 3 x 8 Narrow Stance Back Squat
C. 3 Superset
15 Sissy Squat
6ea Curtsy Lunge
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. 8RM Deadlift
C. 3 x 8 Stiff Leg DL
D. 3 Superset
10ea Staggered RDL
20 Frog Pump
E. Finisher
Workout of the day: 5/12/21
Gymnastics Practice:
3 x 6-8 Wall Facing Knee Tucks
OR Stinkbugs @31A1 Tempo
Weightlifting
5-5-5 Barbell Strict Press (add load from last week)
Partner Workout:
3 Rounds:
300M Run (Together)
4 Rounds: (2 Rounds Each)
I Go, You Go Full Rounds
6 DB Snatch
6 Box Jumps
Conditioning:
3 Rounds:
300-600M Run
2 Rounds:
6 Hang Power Snatch 65/45#
6 Box Jumps 20/16"
Competitor:
3 Rounds:
600M Run
2 Rounds:
6 Hang Power Snatch 115/75#
6 Box Jump Overs 24/20"
Post Results to Zen Planner