Workout of the Day: 7/1/21
Conditioning:
8EMOM
1. 2-3 Wall Walks or 10-12 DB Push Press
2. 75 Single Unders
2:00 Rest
8EMOM
1. 10-12 Hanging Knee Raises
2. 100-200M Run
Competitor:
8EMOM
1. 10-12 HSPU
2. 50 Double Unders
2:00 Rest
8EMOM
1. 10-12 Toes to Bar
2. 200M Run
Post Results to Zen Planner.
Workout of the Day 07-01-21
Strength
3 Supersets
12 Hip Thrust
10ea Side Plank Dips
Conditioning
4 Rounds, Go every 5:00
12 Dumbbell Bench Press
100 Meter Front Rack Carry
30/25 Calorie Row
rest 2:00-3:00
Workout of the Day 06-30-21
Conditioning
10:00 As Many Rounds as Possible
500 Meter Row
10 -20 Push-Ups
:30 Front Leaning Rest
rest 2:00
10:00 As Many Rounds as Possible
400 Meter Run
10ea Single Arm Kettlebell Split Clean Y/B, G/Y
rest 2:00
100 Double Unders
15 Ring Rows / 5 Ring MU
20 Air Squat
Workout of the Day: 6/29/21
Strength:
E:90 X 5 Rounds
3 Barbell Snatch (Squat or Power) @ 75%
Conditioning:
5 Rounds:
30M Sled Push or Pull 70/45#
30M DB SA Farmer's Carry/side 40/30#
12 Alternating Single Arm DB Hang Squat Clean
Competitor:
5 Rounds:
30M Sled Push or Pull 135/95#
30M DB SA Farmer's Carry/side 70/50#
12 Alternating Single Arm DB Hang Squat Clean
Post Results to Zen Planner.
Workout of the Day 06-29-21
Conditioning
Teams of 3, I Go, You Go, You Go
3 Rounds Each
10 Dual Dumbbell Snatch 35/25, 50/35
12/10 Calorie Bike
3 Rounds Each
10 Dumbbell Squat Clean 35/25, 50/35
12/10 Calorie Bike
3 Rounds each
10 Sprawl / Burpee
12/10 Calorie Bike
*bike efforts < :30
**each round <1:15
Gymnastics 06-28-21
Monday
Class Focus: Handstands, HSPU, Freestanding Handstand Practice
Conditioning:
12 EMOM
10 HSPU/Push-Ups
30' Handstand Walk/45 Second Inverted Shoulder taps
Gymnastics 06-21-21
Monday
Class Focus: Muscle Up Skills & Strength
Conditioning:
20 EMOM :30 on :30 off
30s Max Ring Dips
:30 Top Ring support
30s Max False Grip Ring Pull-Ups
20-30 Second False Grip Ring Hold
5 Ring Transitions
Gymnastics 06-14-21
Monday
Class Focus: Handstand Pushups, Pistols, Pull-ups
Conditioning:
10 Minutes of "Mary"
5 HSPU
10 Pistols (Alternating)
15 Pull Ups
Gymnastics 06-07-21
Monday
Class Focus: Pull-Up high intensity
Conditioning:
"Fran"
21-15-9
Thrusters
Pull Ups
Endurance 06-28-21
Monday
8 minute easy jog
run hard 1 minute
rest
1 minute easy
1 minute hard
rest
repeat 6 times
cool down jog