Workout of the Day 01-01-22
Conditioning
20 Minutes & 22 Seconds, As Many Rounds as Possible w/ Partner
20 DBall Cleans 70/50, 100/70
22 Calorie Bike
20 Knee Tucks / Toes to Bar
Rest 2:22
20 Minutes & 22 Seconds, As Many Rounds as Possible w/ Partner
20 Hang Power Clean 95/65, 165/110
22 Calorie Row
20 Sprawl / Burpee over Rower
Workout of the Day 12/31/21
Strength:
3 x 5
Front Squat
Conditioning:
20 D-Ball Squats 70/50#
21 Supine Body Rows
31 Cal Bike or Row or Ski
Competitor:
22AMRAP
20 D-Ball Squats 100/70#
21 Kipping Pull Ups
31 Cal Bike or Row or Ski
Workout of the Day 12-30-21
Strength
18 Minutes, Every 3 Complete
3 Broad Jumps
1 Power Clean + 3 Push Press
12/10 Calorie Bike or 15/12 Calorie Row
Conditioning
Partner I Go, You Go, Full Rounds
8 Rounds each, 20:00 Time Cap
8 Sit-Ups
8 Pull-Ups
8 Air Squats
1 Power Clean*
build up in weight over the workout
Workout of the Day 12/30/21
Strength:
8EMOM
1 Snatch Deadlift
2 Hang Power Snatch
1 Squat Snatch
Conditioning:
8 Rounds:
8 Hang Power Snatch 65/45#
6 Sprawl to Box Jump Over 20/16"
:60 Rest
Competitor:
8 Rounds:
8 Hang Power Snatch 95/65#
6 Sprawl to Box Jump Over 24/20"
:60 Rest
*Snatch and Toes to Bar should be unbroken and FAST
Post Results to Zen Planner.
Workout of the Day 12-29-21
Conditioning
30 Minutes, As Many Rounds as Possible
20 Box Jumps 20/16, 24/20
200 Meter Run
20 Wallballs 14/10, 30/20
20 Sprawl/Burpees
20 Alternating Single Arm Hang Dumbbell Snatch 35/25, 50/35
2:00 Rest
Workout of the Day 12/29/21
Strength:
Rope Climb Skill
Conditioning:
18EMOM
M1. 1-2 Rope Climbs or 5 Pull to Stand
M2. 10 DB Snatch 50/35#
M3. 8/6 Cal Bike
Competitor:
18EMOM
M1. 3 Rope Climbs
M2. 10 DB Snatch 70/50#
M3. 10/8 Cal Bike
Post Results to Zen Planner.
Workout of the Day 12/28/21
Strength:
Muscle Up Low Ring Transition
Conditioning:
Open 14.4 Modified
14AMRAP
10 Cal Row or Bike
8 Sit Ups
6 Wal Balls 14/10#
4 Power Cleans 95/65#
2 Muscle Up Transitions
Competitor:
Open 14.4
14AMRAP
60 Calorie Row
50 Toes to Bar
40 Wallballs 20/14#
30 Power Cleans 135/95#
20 Muscle Ups
Post Results to Zen Planner.
Olympic Weightlifting 12-29-21
Wednesday
Max out Squat Clean & Split Jerk
60% 1x3
65% 1x2
70% 1x2
75% 1x1
80% 1x1
85% 1x1
90% 1x1
95+% .....
Finisher
3 rounds
12 GHD back extensions
15 plate raised situps
Gymnastics 12-27-21
Monday
HSPU Skill Work
12 EMOM
1: 5-10 HSPU with :20 Hold
2. 12 Alternating DB Snatches
3: Dual DB Overhead carry 50m