Endurance 11-22-21
Monday
"Run Like the Wind!"
*Grab a Partner of similar pace and see who can win the most 100M Sprints!*
10 X 100M Sprint 100M Walk
Barbell 11-21-21
Monday
A. 5 x 5 Strict Press heavier than last week
B. 3 x 6-8 Barbell Power Row & DB Bench Press, heavy
C. 3 x 12-15 Barbell Pullover & Skull Crusher
D. 100 Ring Rows *10 push-ups each break
Tuesday
A. 5 x 5 Back Squat @ 32X1, same weight as last week longer pause
B. 3 x 12 Box Squat & :30 L-Hang
C. 3 x 1:00 Wall-Sit & 1:00 Banded Psoas March
D. 200-400m Walking Lunges
Thursday
A. 15-8-5-4-3 Deadlift
B. 3 x 8 Power Row & Barbell Roll-Out
C. 3 x 20 Walking Death March & 15 DB Bent Row
D. Glute Finisher w/ ABs
Workout of the Day 11-22-21
Strength
21EMOM
M1: 2 Squat Clean + 2 Front Squat
M2: :25ea Single Arm Plank
M3: 75 Double Unders
Conditioning
5 Rounds
10 Hang Squat Clean 95/65
10 Sprawl
Competitor
50 Hang Squat Cleans 135/95
50 Bar Facing Burpees
Workout of the Day 11/22/21
Strength:
4 x 3-4 Front Squat
Conditioning:
4 Sets:
800/600M Bike
10 DB Front Squat 30/20#
10 DB Box Step Ups 30/20#
8 Burpees or Sprawls
:90 Rest
Competitor:
4 Sets:
800/600M Bike
10 DB Front Squat 50/35#
10 DB Box Step Over 50/35#
8 Burpees
:90 Rest
Post Results to Zen Planner.
Workout of the Day 11/21/21
Conditioning:
15EMOM
1. 6-8 Strict Ball Ups
2. 3 Rope Pull to Stand and Lower
3. 45' DB Cross Body Carry/side 30/20#
Competitor:
15EMOM
1. 4 Inverted Hang to Leg Lowering on Rings
2. 2 Rope Climbs
3. 45' DB Cross Body Carry/side 50/35#
Post Results to Zen Planner.
Workout fo the Day 11/20/21
Conditioning:
I Go You Go Full Rounds
5 Rounds Each (10 Total)
9 Deadlifts 95/65#
7 Hang Power Cleans
5 Push Jerks
Competitor:
I Go You Go Full Rounds
5 Rounds Each (10 Total)
9 Deadlifts 155/105#
7 Hang Power Cleans
5 Push Jerks
Post Results to Zen Planner.
Workout of the Day 11-19-21
Skill
Rowing
Conditioning
CRCF Sprint Triathlon
5 Rounds
0.5 Mile Bike
400m Run
30 Calorie Row
*scale each implement to 2:00 or less
Workout fo the Day 11/19/21
Conditioning:
E3MOM x 3 Rounds
1. 500/400M Row + 12 Box Push Ups
2. 1000/800M Bike + 12 Ring Rows
3. 400M Run + 12 Air Squats
Competitor:
E3MOM x 3 Rounds
1. 500/400M Row + 12 Hand Release Push Ups
2. 1000/800M Bike + 6 Strict Pull Ups
3. 400M Run + 20 Air Squats
Post Results to Zen Planner.
Workout of the Day 11-18-21
Strength
10 Minutes, Every 2:00
2 Thruster + 3 Front Squat
3 Chin-Ups
Conditioning
15 Minute FranRap
21-15-9
Thruster 95/65
Pull-Up
P1: works on Fran
P2: 200m Burden Run
*when P2 returns, pick up where P1 left off
Workout fo the Day 11/18/21
Strength:
4 x 4-5 Banded Deadlift
Conditioning:
15-12-9-6-3
Push Press 65/45#
Sumo Deadlift High Pull 65/45#
Burpees or Sprawls
Competitor:
15-12-9-6-3
Push Press 95/65#
Sumo Deadlift High Pull 95/65#
Burpees over the Bar
Post Results to Zen Planner.