Workout of the Day 02-01-22
Conditioning
4 Rounds (30 Cap)
200 Meter Run
20 Single Dumbbell Step-Ups 35/25, 50/35
5ea Turkish Get-Up ea. (same db)
40/35 Calorie Row
1:00 Rest
Workout of the Day 2/1/22
Strength:
5-5-5
Back Squat
*Add Load Every Week for Sets Across at 5 reps
20 Banded Pull Aparts after each set
Conditioning:
P1:
6 rounds:
12/9 Cal Row
8 Push Ups
P2:
6 Rounds:
8/6 Cal Bike
12 Air Squats
Switch When both Partners Complete thier 6 rounds
Competitor:
P1:
6 rounds:
15/10 Cal Row
10 Push Ups
P2:
6 Rounds:
10/8 Cal Bike
15 Air Squats
Switch When both Partners Complete thier 6 rounds
Post Results to Zen Planner.
Gymnastics 01-31-22
Monday
Kipping Work
16 EMOM
10 Hollow Rocks + 5 V-up/Tuck up
:20 HSPU + :30 Hold
:45s Parallette Pass throughs
3 Muscle-ups/ 10 CTB/ 15 Pull-ups
Rest
Workout of the Day 01-31-22
Strength
18 Minutes (6 Rounds)
Minute 1: Hang Power Snatch + Power Snatch + 5 Ovehead Squat
Minute 2: 1:00 Plank Knee To Elbow
Minute 3: 30 Single Doubles
Conditioning
Partner I Go, You Go, Full Rounds
12 Minutes, As Many Rounds as Possible
9 Dumbbell Thruster 35/25, 50/35
6 Ring Row / Chest to Bar
3 Front Squat / Overhead Squat 95/65, 135/95
Workout of the Day 1/31/22
Strength:
Snatch Practice
E:90 x 6 Rounds
1 Power Snatch
1 Squat Snatch
1 Overhead Squat
Conditioning:
10AMRAP
3 Overhead Squats 45/35#
30 Single Unders
6 Overhead Squats
30 Single Unders
9 Overhead Squats
30 Double Unders
etc.
@CrossFit.com
Competitor:
10AMRAP
3 Overhead Squats 115/75#
30 Double Unders
6 Overhead Squats
30 Double Unders
9 Overhead Squats
30 Double Unders
etc.
@CrossFit.com
Post Results to Zen Planner.
Workout of the Day 01-30-22
Strength
3-4 Sets (18:00)
10 Dumbbell RDL
10 Dumbbell Floor Press
1:00 Weighted Plank
Conditioning
Partner 800m DBall Carry
Followed By
Partner 800m Farmers Carry
Workout of the Day 1/30/22
Strength:
3 Sets:
20 Alternating DB Floor Press 30X1 tempo :45 Rest
12 chest supported Row 2011 tempo :45 Rest
20 Weighted Russian Twist :90 Rest
Rest 2:00
3 Sets:
10 Dumbbell Reverse Lunge to Knee Raise / Leg :45 Rest
10 Seated Dumbbell Good Morning 3110 tempo :45 Rest
20 Deadbugs :90 Rest
Rest 2:00
8AMRAP With a Partner or Triplet
Max Cal Bike
Switch Every :30 Mandatory
Post Results to Zen Planner.
Workout of the Day 01-29-22
Conditioning
CrossFit Open 13.4
7 Minutes, As Many Rounds as Possible
3-6-9-12...
Clean & Jerk 95/65, 135/95
Knee Tuck / Toes to Bar
10:00 Rest
CrossFit Open 12.1
7 Minutes, As Many Rounds as Possible
Burpee to a 6inch target
Workout of the Day 1/29/22
Strength:
3RM Sumo Deadlift
Conditioning:
12AMRAP
Partner 1 Completes:
7 DB Deadlift 60/40#
5 DB Front Squats
Partner 2 Completes:
3 Wall Walks
Competitor:
12AMRAP
Partner 1 Completes:
7 DB Deadlift 60/40#
5 DB Front Squats
Partner 2 Completes:
3 Wall Walks
Post Results to Zen Planner.