Workout of the Day 05-12-21
Conditioning
Partner I Go, You Go, Full workouts
21-15-9
Thruster 65/55, 95/65
Cal Row
15-9-6
Thruster
Burpee Box Jump 20/16, 24/20
12-9-6
Thruster
DBall Clean 70/50, 100/70
Workout of the Day 05-11-21
Conditioning
8:00 Every Minute on the Minute, 4 Sets
A1: 0:50 Wall-Sit
A2: 0:30 L-Hang
B1: 10-16 Dumbbell Step Back Lunge
B2: 20 Perfect Push-Ups
C1: 8ea Single Arm Bent Row
C2: 10 Parallette Shoot Throughs
D1: 50m Heavy & Fast Farmers Carry
D2: 15 Pike up & overs
Workout of the day: 5/11/21
Weightlifting
4 Sets:
4-6 Conventional Deadlift @ 2020 Tempo
Rest 2:00 Between sets.
Partner Workout:
4 Rounds:
24 D-Ball Cleans
24 KB Sumo Deadlift High Pull
600/500M Row
*Split All Work As Desired
Conditioning:
4 Sets:
6 Alt. D-Ball to Shoulder 70/50#
8 KB CrossBody Stagger Stance RDL R side 1.5/1 pood
6 Alt. D-Ball to Shoulder 100/70#
8 KB CrossBody Stagger Stance RDL L side 1.5/1 pood
300/250M Row
:60 Rest
Competitor:
4 Sets:
6 Alt. D-Ball to Shoulder 100/70#
8 KB CrossBody Stagger Stance RDL R side 2/1.5 pood
6 Alt. D-Ball to Shoulder 100/70#
8 KB CrossBody Stagger Stance RDL L side 2/1.5 pood
300/250M Row with Damper on 10
:60 Rest
Post Results to Zen Planner
Gymnastics 05-10-21
Monday
Class Focus: Handstand Skill Work
16 EMOM
40 Second HS hold or 30 Foot walk
12 HSPU Scale to complete in 2 sets
Bike/Run/Row 200m/12 Calories
rest
Finisher
3 Rounds
20 Seconds TTB
20 Second tuck hang
20 Second Slow knee tuck
Workout of the Day 05-10-21
Strength
Every Minute on the Minute for 10:00
1 Clean Pull + 1 Hang Power Clean + 2 Push Press/Jerk
Conditioning
Every Minute on the Minute for 16:00
M1: Max Reps Wallball
M2: Max Reps Clean & Jerk
M3: Max Calorie Bike
M4: Rest
Workout of the day: 5/10/21
Gymnastics Practice:
3 x 10 Compact Kip Swings
+
3 Sets:
3-5 Reps
Strict Chest to Bar Pull Ups @2121 Tempo
OR
5-8 Reps
Strict Chest to Bar Floor Assisted Pull Ups @2121 Tempo
Partner Workout:
12AMRAP Partner I Go, You go Each Movement
5 DB Hang Power Cleans 30/20#
5 Hanging Knee Raise
5 Sprawls
Conditioning:
12AMRAP
5 DB Hang Power Cleans 30/20#
5 Hanging Knee Raise
10 Sprawls
Competitor:
12AMRAP
5 DB Hang Squat Cleans 50/35#
5 Toes to Bar
10 Burpees
Post Results to Zen Planner
Workout of the day: 5/9/21
Conditioning:
4 Sets
8/leg Dual KB Stagger Stance Deadlift @30X1 tempo
:15 Rest
10 Dual DB Floor Press @30X1 tempo
:15 Rest
:45 Front Leaning Rest / Plank
:15 Rest
30 - 50 Weighted Rope Jumps
:90 Rest
Competitor:
4 Sets
8/leg Dual KB Stagger Stance Deadlift @30X1 tempo
:15 Rest
10 Dual KB Glute Bridge Floor Press @30X1 tempo
:15 Rest
:45 Ring Plank
:15 Rest
50 Weighted Rope Jumps
:90 Rest
Weightlifting:
3 Sets:
12/arm DB Tricep Kickbacks
50M Single Arm OH Carry/arm
