Endurance 12-27-21
Monday
Timed Training @ the TRACK!
3 Rounds:
:30 Max/:30 Active (walking) Rest
:45 Max/:30 Active Rest
:60 Max/:30 Active Rest
:90 Max/:30 Active Rest
2:00 Max/:30 Active Rest :60 Static Rest
Workout of the Day 12-27-21
Strength
4-5 Sets (30:00 cap)
5 Back Squats
16 DBall Walking Lunges
25 Russian KBS
2:00-4:00 Rest
Conditioning
Partners, 12:00 Cap
Partners I Go, You go
5 Rounds each
20/18 Calorie Bike
Workout of the Day 12/27/21
Strength:
3 x 8
Seated DB Strict Press
10 Side Plank Dips /side
Conditioning:
E2MOM x 6 Sets
5 DB Hang Clean and Jerk 35/25#
5 DB Thrusters 35/25#
10 Sprawls
Competitor:
E2MOM x 6 Sets
5 DB Hang Clean and Jerk 50/35#
5 DB Thrusters 50/35#
10 Burpees
Workout of the Day 12-26-21
Conditioning
5 Rounds
2:00 Stations
A. 400 Meter Run
B. 500 Meter Row
C. 0.6 Mile Bike
D. 2 Rounds
5 Pull-Ups
10 Push-Ups
15 Air Squat
Workout of the Day 12/26/21
Strength:
3 x 6
Sumo Deadlift
Conditioning:
20AMRAP
Partner I go, you go
Full Rounds
6 Deadlifts 155/105#
12 Push Ups
24 Air Squats
Competitor:
20AMRAP
Partner I go, you go
Full Rounds
6 Deadlifts 225/155#
12 Push Ups
24 Air Squats
Post Results to Zen Planner.
Workout of the Day 12-24-21
Conditioning
"12 Days of Christmas"
100 Meter Run
2 Push Press 95/65, 155/105
3 Front Squat
4 Hang Power Clean
5 Deadlift
6 Sprawl / Burpee
7 Jumping Lunges
8 Push-Ups
90 Jump Rope / Double Unders
10 Pull-Ups / Ring Rows/ Bent Over Row
11 Toes to Bar / Sit-Ups / Knee Tucks
12 Muscle-Ups / Athlete's Choice
Workout of the Day 12/24/21
Conditioning:
12 Days of Christmas WOD
1 Sumo Deadlift High-Pull 65/45#
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings 1/.75 pood
7 Ring Rows
8 Hanging Knee Raises
9 Box Jumps 20/16"
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges 25/15# plate
Competitor:
12 Days of Christmas WOD
1 Sumo Deadlift High-Pull 75/55#
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings 1.5/1 pood
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps 24/20"
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges 45/25# plate
Post Results to Zen Planner.
Workout of the Day 12/23/21
Strength:
3 x 6
Front Squat
Conditioning:
Competitor:
E5MOM X 5 Rounds:
400M Run
15-20 Wallballs 20/14# (unbroken)
:20 Tuck L-Sit
Post Results to Zen Planner.