Workout of the Day 12-18-21
Conditioning
Partner I Go, You Go, Full Rounds
30 Minutes As Many Rounds as Possible
100 Meter Run
10 Box Jumps
10 Air Squats
5 Deadlift 95/65, 185/125*
*can build up over the rounds
Workout of the Day 12/18/21
Strength:
3 x 10 (Deload/Light)
Sumo Deadlift
Conditioning:
Partner "Ellen"
3 Rounds:
40 Sprawls
42 DB Snatches 30/20#
24 DB Thrusters
*One Partner Works at a time
Competitor:
Partner "Ellen"
3 Rounds:
40 Burpees
42 DB Snatches 50/35#
24 DB Thrusters 50/35#
*One Partner Works at a time
Post Results to Zen Planner.
Workout of the Day 12-17-21
Strength
12 Minutes, As Many Rounds as Possible
50m Dual Kettlebell Front Rack Carry
:30 Dual Kettlebell Front Rack Hold
0:30 L-Sit
:30 Side Plank ea.
Conditioning
Partner Workout 25:00 Cap
Share & both work at same time
100 Burpees / Handstand Push-Ups
100 Pull-Ups / Ring Rows
100 Wallballs 14/10, 30/20
100 Single Arm Snatch 40/30, 60/45
Workout of the Day 12/17/21
Strength:
8EMOM
1 Deadlift +
2 Hang Power Cleans +
1 Power Clean
Conditioning:
E:90 x 10 Rounds
8 DB Hang Power Cleans 35/25#
100M Run @ Hard Effort
Competitor:
E:90 x 10 Rounds
8 Hang Power Cleans 115/75#
200M Run @ Hard Effort
Post Results to Zen Planner.
Workout of the Day 12-16-21
Strength
18 Minutes, Every Minute on the Minute
Minute 1. Warm-Up Bike
Minute 2. 5 Seated Box Jumps
Minute 3. 2 Power Clean + 2 Push Press
Conditioning
18:00 Time Cap
Partner I Go, You Go Full Rounds
4 Rounds each.
12/10 Calorie Bike
2 Power Clean & 1 Jerk 225/155
4 Rounds each
12/10 Calorie Bike
2 Power Clean
Workout of the Day 12/16/21
Strength:
3 x 10 (Deload/Light)
Front Squat
Conditioning:
E3MOM x 4
10 Alternating DB Burpee Box Step Up 25/20#
20 Air Squats
30 Double Unders
Competitor:
E3MOM x 4
10 Alternating DB Burpee Box Step Up 45/30#
20 Air Squats
30 Double Unders
Post Results to Zen Planner.
Workout of the Day 12-15-21
Conditioning
30 Minutes, As Many Rounds as Possible
200 Meter Run
20 Dumbbell Reverse Lunges 35/25, 50/35
100 Double Unders
20 Dumbbell Deadlift
200 Meter Run
2:00 Rest
Workout of the Day 12/15/21
Strength:
Toes To Bar Practice
Conditioning:
18EMOM
M1. 6 Sit Ups + 6 Hollow Arch Kip Swings
M2. 15 russian swings 1.5/1 pood
M3. 8/6 Cal Bike
Competitor:
18EMOM
M1.12-15 Toes to Bar
M2. 20 russian swings 2/1.5 pood
M3. 10/8 Cal Bike
Post Results to Zen Planner.
Workout of the Day 12-14-21
Strength
4 Rounds, Every Minute on the Minute
Minute 1: 12-10-8-8 Bench Press
Minute 2: 20 Ring Rows / 10 Strict Pull-Up
Minute 3. 20 Bent Over Rev Fly
Minute 4. Rest
Conditioning
4 Rounds, Every Minute on the Minute
M1 2 Rope Climbs (legless)
M2&3: 45/32 Calorie Row
M4. Max Rep Push-Ups
M5. Rest
Score = Push-Ups
Workout of the Day 12/14/21
Conditioning:
Open 20.5
For Time
40 Chin Over Bar Pull-Ups OR Jumping Pull Ups
80 calorie Row
120 Wall Ball Shots 14/10#
Competitor:
Open 20.5
For Time
40 Ring Muscle-Ups
80 calorie Row
120 Wall Ball Shots 20/14#
Partition any way
*Time Cap: 20 minutes
Post Results to Zen Planner.