Workout of the Day 10/29/21
Conditioning:
E:90 X 5 Rounds
1. Max Distance Row
2. 50M Farmers Carry 50/35#
3. 180' Sled Push 45/25#
Competitor:
E:90 X 5 Rounds
1. Max Distance Row
2. 100M Farmers Carry 50/35#
3. 180' Sled Push 90/45#
Post Results to Zen Planner.
Workout of the Day 10-28-21
Strength
10 Minutes, Every 2 Minutes Complete
3 Thruster from Rack
10 Chin-Ups
Conditioning
"Death by Thrusters"
Minute 1: 1 Thruster @ 95/65
Minute 2: 2 Thrusters
Minute 3: 3 Thrusters...
Until Failure
Workout of the Day 10/28/21
Strength:
3RM Deadlift
Conditioning:
9AMRAP
60 Single Unders
5 Devil's Press 20/15#
Competitor:
9AMRAP
30 Double Unders
5 Devil's Press 35/25#
Post Results to Zen Planner.
Workout of the day 10/27/21
Strength:
12:00 to Build in weight
1 Squat Clean +
2 Split Jerks
Conditioning:
12EMOM
1. 15 Wall balls 24/10#
2. 6 Hang Power Cleans 95/65#
3. 10 Box Jumps 24/20"
Competitor:
12EMOM
1. 15 Wall balls 20/14#
2. 6 Hang Power Cleans 155/105#
3. 10 Box Jump Overs 24/20"
Post Results to Zen Planner.
Workout of the Day 10-27-21
Strength
3 Sets each side
8 Single Front Rack Reverse Lunge
10 Single Arm Russian Swing
12 Cross Body RDL
Conditioning
20 Minutes, As Many Rounds as Possible
30 Meter Suitcase Carry ea. G/Y, R/G
300m Run
300m Row
Workout of the Day 10/26/21
Conditioning:
For Time
3 Rounds
8/6 Strict Pull Ups (Banded)
200M Run⠀⠀⠀⠀⠀⠀⠀⠀⠀
Into:⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 Rounds
12 DB Floor Press
12 DB Gorilla Rows
Into:
3 Rounds
12 Box Push Ups
12 Body Rows
Competitor:
For Time
3 Rounds
4/3 Weighted Pull Ups or Strict Muscle Ups
200M Run⠀⠀⠀⠀⠀⠀⠀⠀⠀
Into:⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 Rounds
12 DB Floor Press
12 DB Gorilla Rows
Into:
3 Rounds
12 Push Ups
12 Body Rows
Post Results to Zen Planner.
Endurance 10-25-21
Monday
"Down, Up, Down, Up"
*First 4 Intervals will be Run/Row then switch cardio method for Last 4 Intervals*
800m 3:20 rest
600m 2:30 rest
200m 1:00 rest
400m 1:40 rest
400m 1:40 rest
200m 1:00 rest
600m 2:30 rest
800m 3:20 rest
Olympic Weightlifting 10-27-21
Wednesday
Snatch Balance
build to a heavy single
Hang snatch w/ 3 sec hold at catch
60% 1x3
70% 1x3
80% 4x3
Finisher
Tabata
Bicycle kicks
Barbell rollouts
Workout of the Day 10-25-21
Strength
21 Minutes- Every Minute on the MInute (EMOM)
M1: 3 Squat Cleans
M2: :20 Side Plank ea.
M3: 50 Double Unders
Conditioning
5 Rounds
9 Front Squat 95/65
9 Knee Tuck
Competitor
21-15-9
Front Squat 135/95
Toe to Bar
Workout of the Day 10/24/21
Please feel free to drop into Chimney Rock Bridgewater for a class:
8:00am
9:00am
10:00am