Workout of the Day 11/14/21
Conditioning:
Partner WOD I Go, You Go Alternating Movements
8 Rounds:
2 D-Ball to Shoulder + 2 Alt. Lunges 70/50#
5 Dual KB Clean and Press 53/35#
2 Wall Walks
10 Lateral Box Jump Overs 24/20"
Competitor:
12EMOM
Partner WOD I Go, You Go Alternating Movements
8 Rounds:
2 D-Ball to Shoulder + 2 Alt. Lunges 100/70#
5 Dual KB Clean and Press 53/35#
2 Wall Walks
10 Lateral Box Jump Overs 24/20"
Post Results to Zen Planner.
Workout of the Day 11-13-21
Skill
Snatch
Conditioning
26 Minutes
PIGYG Full Rounds
5 Box Jump 20/16, 24/20
3 Burpee
1 Power Snatch + Hang Power Snatch / Clean 95/65, 135/95*
*build up as desired
Workout of the Day 11/13/21
Conditioning:
Partners
100M Run (together)
60 Wall Balls 14/10#
200M Run
40 Hanging Knee Raises
400M Run
60 Barbell Snatch 75/55#
400M Run
40 Hanging Knee Raises
200M Run
60 Wall Balls
100M Run
Competitor:
Partners
100M Run (together)
60 Wall Balls 20/14#
200M Run
40 Toes to Bar
400M Run
60 Barbell Snatch 115/75#
400M Run
40 Toes to Bar
200M Run
60 Wall Balls
100M Run
Post Results to Zen Planner.
Workout of the Day 11-12-21
Skill
Rowing
Conditioning
Triple 2
2000m Row
200 Double Unders
2 Mile Run
Competitor
Triple 3
3000m Row
300 Double Unders
3 Mile Run
Workout of the Day 11-11-21
Strength
10 Minutes, Every 2:00
2 Thruster + 3 Push Press
5 Chin-Ups
Conditioning
3 Rounds
12 Thrusters 115/85
10 Chest to Bar
Rest 5:00
3 Rounds
10 Chest to Bar Pull-Ups
12 Cal Bike
Rest 5:00
3 Rounds
10 Thruster
10 Calorie Bike
Workout of the Day 11/11/21
Strength:
4 x 5 Banded Deadlift
Conditioning:
For Time
25 Deadlifts 95/65#
20 Burpees or Sprawls over the Bar
15/side Alternating Front Rack Lunge 95/65#
20 Burpees or Sprawls over the Bar
25 Deadlifts
Competitor:
For Time
25 Deadlifts 135/95#
20 Burpees over the Bar
15/side Alternating Front Rack Lunge 135/95#
20 Burpees over the Bar
25 Deadlifts
Post Results to Zen Planner.
Workout of the Day 11-10-21
Strength
3 Sets each side
8 Staggered Stance DL
7 Staggered Stance Hang Clean
6 Staggered Stance Squat
Conditioning
22 Minutes, As Many Rounds as Possible
12 Alternating Single Arm Devils Clean
25m ea Single Arm Front Rack Carry
300m Row
300m Run
Workout of the Day 11/10/21
Strength:
12:00 to Build in weight
2 Squat Clean and Split Jerk
Conditioning:
4 Rounds:
3:00 Work / 1:00 Rest
40 Single Unders
8 DB Hang Power Clean 35/25#
8 Alternating DB Snatch 35/25#
Competitor:
4 Rounds:
3:00 Work / 1:00 Rest
40 Double Unders
8 DB Hang Power Clean 50/35#
8 Alternating DB Snatch 50/35#
Post Results to Zen Planner.
Workout of the Day 11-09-21
Strength
10-10-8-8 Sumo Deadlift
6-8ea Half Kneeling Single Arm Strict Press
Conditioning
Partners Share, both work at same time
15:00 Cap
200 Single Arm Snatch 35/25, 50/35
200 Wallballs 14/10, 20/14
Gymnastics 11-8-21
Monday
Push-up EMOM
E3MOM 4 rounds rest in remaining time
:30 handstand hold
:30 HSPU or Push ups
45 Double unders or 60 Jump rope