Workout of the Day: 10/1/21
Gymnastics Practice:
3 x 12-14 Weighted/Banded Pull Ups OR
Floor Assisted Pull Ups
10-12 Compact Kip Swings b/n each work set
Conditioning:
20EMOM
I Go, You Go
:30 Sprint Effort Row
*Total Combined Calories is your Team's Score
Post Results to Zen Planner.
Workout of the Day 10-01-21
Strength
5 x 5 Weighted Pull-Up
30m SA Overhead Carry
Conditioning
2 Rounds
30:00 Time Cap
Partners, Share Movements, Run together
800m Run Together
100 Ring Rows / Pull-Ups
100m Walking Lunges
100 Push-Ups / Handstand Push-Ups
Workout of the Day: 9/30/21
Conditioning:
Teams of 4 Complete
5 Rounds Stadium Style
3 Partial Wall Walk
60' Sled Push 45/25#
12 DB Snatch 40/30#
200M Run
Competitor:
Teams of 4 Complete
5 Rounds Stadium Style
6 Wall Walk
60' Sled Push 135/95#
12 DB Snatch 70/50#
300M Run
Post Results to Zen Planner.
Workout of the Day 09-30-21
Conditioning
36 Minutes, to be completed in synchronization w/ partner
Minutes 1,2,3,4:
1.4 Mile Bike
Minutes 5,6,7,8:
:30 Handstand Hold
200 Meter Farmers Carry
10 Dual Kettlebell Sumo DL
Minutes 9,10,11,12:
400 Meter Run
40 Knee Tucks / Toes to Bar
Workout of the Day: 9/29/21
Strength:
Back Squat
3 x 4-5 reps
Conditioning:
3-4 Sets
8 Rear Foot Elevated Split Squat 2/1.5 pood R
14 Russian KBS
8 Rear Foot Elevated Split Squat 2/1.5 pood L
14 Knees to Elbows
:60 Rest
Competitor:
3-4 Sets
8 Rear Foot Elevated Split Squat 2/1.5 pood R
14 Russian KBS
8 Rear Foot Elevated Split Squat 2/1.5 pood L
14 Knees to Elbows
:60 Rest
Post Results to Zen Planner.
Workout of the Day 09-29-21
Conditioning
"The Ghost"
6 Rounds
Minute Max Calorie Row
Minute Max Sprawl / Burpees
Minute Max Jump Rope / Double Unders
Minute Rest
Workout of the Day 09-28-21
Strength
3 Sets
15 Chin-Ups
8-10 Incline DB Bench
8-10 Plyo Push-Ups
3 Sets
8-10 Barbell Pendlay Row
12-15 Dual KB Z-Press
15 Ring Rows
Conditioning
Shared w/ Partner
8 Minutes, As Many Rounds as Possible
50 Kettlebell Swings Y/B, G/Y
50 Barbell Curls 45/35
50 Barbell Hi-Pulls
Workout of the Day: 9/28/21
Strength:
Barbell Push Press
3 x 4-5 reps
Conditioning:
3 Rounds:
:60 Max Reps at Each Station
KB Sumo Deadlift High Pull 1.5/1 pood
Burpees
DB Push Press 25/15#
Rest
Competitor:
3 Rounds:
:60 Max Reps at Each Station
Sumo Deadlift High Pull 75/55#
Burpees
Push Press 75/55#
Rest
Post Results to Zen Planner.
Workout of the Day 09-27-21
Strength
12:00 to build up to a moderate set of 6 Back Squat
Conditioning
Partner I Go, You Go, each doing each movement
5 Rounds
8 Back Squat, each
8 DBall Cleans, each
10 Box Jump, each
12/10 Calorie Bike Sprint, each
rest 2:00-3:00
Workout of the Day: 9/27/21
Strength:
E:90 x 6 Sets
1 Power Clean +
1 Squat Clean +
1 Front Squat
Conditioning:
15AMRAP
Partner I Go, You go Full Rounds:
12 DB Hang Clean 30/20#
9 Box Jumps 20/16"
12/9 Cal Bike
Competitor:
E3MOM x 5 Rounds
12 DB Hang Clean 50/35#
9 Box Jump Overs 24/20"
12/9 Cal Bike
Post Results to Zen Planner.