Workout of the Day 11-03-21
Strength
3 Sets each side
6 Single Leg RDL
7 Hang Clean into Cossack Squat
8 Single Front Rack Cursty Lunge
Conditioning
3 Rounds, 22 Cap
20 Single Arm Hang Clean 35/25, 50/35
20 Single Dumbbell Step-Ups
30 Calorie Row
400 Meter Run
Workout of the Day 11/3/21
Strength:
12:00 to Build in weight
3 Squat Snatch
Conditioning:
16E2MOM
Even Rounds:
6 Hang Power Snatch 75/55#
12 Jumping Squats
Odd Rounds:
6 KB Split Snatch/Side 1.5/1 pood
12 Toes to Bar
Competitor:
16E2MOM
Even Rounds:
6 Hang Power Snatch 115/75#
18 Jumping Squats
Odd Rounds:
6 KB Split Snatch/Side 1.5/1 pood
12 Toes to Bar
Post Results to Zen Planner.
Workout of the Day 11-02-21
Strength
12-10-10-8 Sumo Deadlift
10ea Half Kneeling Single Arm Strict Press
similar weights as last week
Conditioning
Partners Share
3 Rounds, 18:00 Cap
50 Sumo Deadlift Hi-Pull 65/55, 95/65
50 Sprawl / Bar Facing Burpees
Workout of the Day 11/2/21
Conditioning:
6AMRAP
5 Parallette Shoot Throughs
:20 Tuck Hold on Parallettes
30 Double Unders
2:00 REST
6AMRAP
8 DB Sumo Stance Muscle Cleans 50/35#
8 Glute Bridge DB Floor Press
8 Alternating DB Plank Rows
2:00 REST
6AMRAP
6 Push Ups or Knee Push Ups
2 Rope Pull to Stand
12 Alternating Tall Plank Knee to Elbows
Competitor:
6AMRAP
5 Parallette Shoot Throughs OR Ring Dips
:20 Tuck Hold on Parallettes OR Rings
30 Double Unders
2:00 REST
6AMRAP
8 DB Sumo Stance Muscle Cleans 50/35#
8 Glute Bridge DB Floor Press
8 Alternating DB Plank Rows
2:00 REST
6AMRAP
6 DB Deficit Push-Ups
1 Legless Rope Climb
12 Alternating DB Tall Plank Knee to Elbows
Post Results to Zen Planner.