Workout of the Day 12/10/21
Conditioning:
For Time w/ a Partner
300/210 Calorie Bike
P1
200M Run
100M Carry 1.5/1 pood
P2
Max Cal Bike while P1 Works
Competitor:
For Time w/ a Partner
300/210 Calorie Bike
P1
200M Run
100M Carry 1.5/1 pood
P2
Max Cal Bike while P1 Works
*Switch stations after P1 completes work
Post Results to Zen Planner.
Workout of the Day 12-10-21
Strength
12 Minutes, As Many Rounds as Possible
50 Meter Suitcase Carry ea.
1:00 Hollow Hold
50m Single Arm Front Rack Carry ea.
1:00 Plank
Conditioning
Partner Workout 25:00 Cap
Share & both work at a time
100 Box Jumps 20/16, 24/20
100 Wallballs 14/10, 30/20
100 Knee Tucks / Toes to Bar
100 Single Arm Russian Kettlebell Swings Y/B, G/Y
Workout of the Day 12-09-21
Strength
18 Minutes, Every Minute on the Minute
M1 0.3 Mile Bike
M2 5 Burpee Tuck Jumps
M3. 3 Power Clean + 1 Push Press
Conditioning
18:00 Time Cap
Partner I Go, You Go Full Rounds
8 Rounds each.
10/8 Calorie Bike
5 Hang Power Clean
5 Push Press
Competitor
18:00 Time Cap
Partner I Go, You Go Full Rounds
8 Rounds each.
12/10 Calorie Bike
1 Power Clean & Jerk 225/155
Workout of the Day 12/9/21
Strength:
3RM Deadlift
Conditioning:
3 Rounds:
300/250M Row
10 KB Suitcase Curtsy Lunge 1/.75 pood
12 Dual KB Sumo Deadlift
14 Box Jumps 24/20"
:90 Rest
Competitor:
3 Rounds:
300/250M Row
10 KB Suitcase Curtsy Lunge 1.5/1 pood
12 Dual KB Sumo Deadlift
14 Box Jump Step Down 24/20"
:90 Rest
Post Results to Zen Planner.
Workout of the Day 12-07-21
Strength
4 Rounds (16:00)
Minute 1: 12 Bench Press
Minute 2: 20 Ring Rows / 10 Strict Pull-Up
Minute 3. Max Rep Banded Pull Apart
Minute 4. Rest
Conditioning
4 Rounds (20:00)
M1&2: 40/30 Calorie Row
M3. 10 Devil's Press 35/25, 50/35
M4. Max Push-Ups
M5. Rest
Score = Push-Ups
Workout of the Day 12/7/21
Conditioning:
3 Rounds:
12 Push Ups
12 Plank Rows 30/20#
2:00 Rest
3 Rounds:
12 Burpee to Ring Row
12 DB Push Press 30/20#
2:00 Rest
3 Rounds:
12 DB Pendlay Row 30/20#
12 DB Glute Bridge Floor Press 30/20#
Competitor:
3 Rounds:
12 Kipping Handstand Push Up
6 Renegade Rows w/ Push Up 50/35#
2:00 Rest
3 Rounds:
12 Strict Burpee Pull Up
12 DB Push Press 50/35#
2:00 Rest
3 Rounds:
12 DB Pendlay Row 50/35#
12 DB Glute Bridge Floor Press 50/35#
Post Results to Zen Planner.
Gymnastics 12-06-21
Monday
Handstands and walking
Crossfit Open 18.1
21-15-9
Deadlift (225/155)
Handstand pushup
then
21-15-9
Deadlift (315/205)
50 foot handstand walk or bear crawl
Workout of the Day 12-06-21
Strength
4-5 Sets (30:00 cap)
6 Back Squats
12 Dumbbell Reverse Lunge
25 VMO Squats
2:00-4:00 Rest
Conditioning
5:00 Max Distance Bike or Row
Workout of the Day 12/6/21
Strength:
3RM Front Squat
Conditioning:
"Karen" ... Organized
10EMOM
15 Wallballs 14/10#
Competitor:
"Karen"
150 Wallballs 20/14#
Post Results to Zen Planner.
Workout of the Day 12-05-21
Strength
5 Rep Max Hip Thrust
3 x 12ea Single Arm Row
Conditioning
20 Minutes, Every 4 Complete
15-20 Kettlebell Swings G/Y, R/G
15-20 Sprawl / Burpee
15-20 Calorie Bike