Workout of the Day: 8/1/21
Strength:
10-10-10
Filly Press/side
Conditioning:
3 Rounds:
15 Barbell Curl (add load from last week)
15/side Kickstand Goblet Squat
15 Single Arm Banded Tricep Extension
15 B-Stance Banded Hip Bridge/side 200M Recovery Jog/Walk
Post Results to Zen Planner.
Workout of the Day: 7/31/21
Conditioning:
Partner WOD
Teams of 2 Complete
10 DB Clean and Jerk ea. 30/20#
50 Step Ups 20/16" (Shared)
8 DB Clean and Jerk ea. 30/20#
40 Step Ups
6 DB Clean and Jerk ea. 30/20#
30 Step Ups
4 DB Clean and Jerk ea. 30/20#
20 Step Ups
2 DB Clean and Jerk ea. 30/20#
10 Step Ups
200M Run (Together) after each set of Step Ups
Competitor:
Partner WOD
Teams of 2 Complete
10 Clean and Jerk 155/105#
50 Walking Lunge Steps
8 Clean and Jerk 175/115#
40 Lunge
6 Clean and Jerk 195/125#
30 Lunge
4 Clean and Jerk 215/135#
20 Lunge
2 Clean and Jerk 235/145#
10 Lunge
*300M Run (Together) after each set of Lunges
*Partners share the work
Post Results to Zen Planner.
Workout of the Day: 7/30/21
Weightlifting:
Snatch Complex x 5
1 Snatch DL
1 Power Snatch
1 Overhead Squat
Conditioning:
3 Rounds:
5 Hang Power Snatch 75/55#
5/4 Cal Bike
7 Thrusters
7/6 Cal Bike
9 Burpees or Sprawls
9/7 Cal Bike
3:00 Rest
Competitor:
3 Rounds:
5 Power Snatch 135/95#
5/4 Cal Bike
7 Thrusters
7/6 Cal Bike
9 Burpees
9/7 Cal Bike
3:00 Rest
Post Results to Zen Planner.
Workout of the Day: 7/29/21
Conditioning:
2 Rounds:
400/300M Row
15-20 Sit Ups
10 Box Jump Step Down 20/16"
300M Run
15-20 Sit Ups
10 Box Jump Step Down 20/16"
Competitor:
2 Rounds:
500/400M Row
25 Sit Ups
15 Box Jump Overs 24/20"
400M Run
25 Sit Ups
15 Box Jump Overs 24/20"
Post Results to Zen Planner.
Workout of the Day: 7/28/21
Weightlifting:
3 Sets:
6-8/Leg
Single Leg Hand Supported DB RDL @3111 Tempo
Conditioning:
10 Rounds:
35 Single Unders
7 Devil's Press 25/20#
Competitor:
10 Rounds:
35 Double Unders
7 Devil's Press 45/30#
Post Results to Zen Planner.
Workout of the Day: 7/27/21
Weightlifting:
3 x 6 Reps (Weighted Or Banded)
Strict Pull Up
Conditioning:
12-9-6-3
Hanging Knee Tucks
Push Ups or Box Push Ups
Right Into
21-15-9
KB Floor Press 1/.75 pood
KB Gorilla Row
Competitor:
12-9-6-3
Knees To Elbows
Ring Dips
Right Into
21-15-9
KB Floor Press 1.5/1 pood
KB Gorilla Row
Post Results to Zen Planner.
Workout of the Day: 7/26/21
Weightlifting:
10-10-10
Back Squat
Conditioning:
3 Rounds:
200 Meter Run
10 D-Ball Cleans 70/50#
100M DB Farmer's Carry 50/35#
10 D-Ball Squats
Competitor:
3 Rounds:
300 Meter Run
10 D-Ball Cleans 100/70#
100M DB Farmer's Carry 70/50#
10 D-Ball Squats
Post Results to Zen Planner.
Workout of the Day: 7/25/21
Weightlifting:
12-12-12
Filly Press/side
Conditioning:
3 Rounds:
15 Barbell Curl
15/side Spit Squat
15 Banded Tricep Extension
15 Dual KB Sumo Deadlift
200M Recovery Jog/Walk
Competitor:
3 Rounds:
15 Barbell Curl
15/side Rear Foot Elevated Spit Squat
15 Banded Tricep Extension
15 Dual KB Deficit Sumo Deadlift
200M Recovery Jog/Walk
Post Results to Zen Planner.
Workout of the Day: 7/24/21
Conditioning:
Teams of 3 For Max Reps/Cals/Distance
4 Rounds:
2:00 Max Reps Wall Balls 20/14#
2:00 Max Distance Sled Push 90/45#
2:00 Max Cal Bike
Competitor:
Teams of 3 For Max Reps/Cals/Distance
4 Rounds:
2:00 Max Reps Wall Balls 20/14#
2:00 Max Distance Sled Push 90/45#
2:00 Max Cal Bike
Post Results to Zen Planner.
Workout of the Day 07-23-2021
Conditioning
3 Rounds, 40:00 Cap
Partners,
800 Meter Run, together
100 Pull-Ups
100 Push-Ups
100 Air Squats