Workout of the Day 1/15/22
Strength:
5 x 3 Sumo Deadlift
Conditioning:
Partner WOD
12AMRAP
1-2-3-4-5 each
D-Ball Cleans 100/70#
DB Burpee to Gorilla Row 30/20#
*Both Partners Finish their work before you switch
Competitor:
Partner WOD
12AMRAP
1-2-3-4-5 each
D-Ball Cleans 100/70#
Burpee Pull Ups
*Both Partners Finish their work before you switch
Post Results to Zen Planner.
Workout of the Day 01-14-22
Strength
12 Minutes
50 Meter Suitcase Carry ea.
1:00 Hollow Hold
50 Meter Single Front Rack Carry ea.
1:00 Plank
Conditioning
Partner Workout 25:00 Cap
Share & Both work
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
Workout of the Day 1/14/22
Strength:
8EMOM
2 Power Snatch +
1 Squat Snatch
Conditioning:
5 Rounds:
6 Snatch Grip Deadlifts 75/55#
6 Power Snatch
12 Sprawl to Box Jump
:60 Rest
Competitor:
5 Rounds:
3 Snatch Grip Deadlifts 115/75#
4 Power Snatch
5 Overhead Squats
12 Sprawl to Box Jump 24/20"
:60 Rest
Post Results to Zen Planner.
Workout of the Day 01-13-22
Strength
18 Minutes, Every Minute on the Minute
1 Power Clean & Jerk
*build up to 1 Rep Max
Conditioning
12 Minutes, As Many Rounds as Possible
1 Clean & Jerk 135/95, 225/155*
1 Rope Climb
*Scale to 85%
Workout of the Day 1/13/22
Strength:
5 x 3
Front Squat
Conditioning:
4 Rounds:
:45 Work / :15 Rest/Transition
1. DB Hang Squat Clean Thrusters 25/20#
2. Single Unders
3. DB Box Step Overs 20/20# 20/16"
4. Rest
Competitor:
4 Rounds:
:45 Work / :15 Rest/Transition
1. Barbell Hang Squat Clean Thrusters 75/55#
2. Double Unders
3. DB Box Step Overs 45/30# 20/16"
4. Rest
Post Results to Zen Planner.
Workout of the Day 01-12-22
Conditioning
30:00 As Many Rounds as Possible
200 Meter Run
20 Dumbbell Box Step-Overs
100 Double Unders / 1:00 Double Under Practice
20 Renegade Rows
200 Meter Run
2:00 Rest
Workout of the Day 1/12/22
Strength:
Kipping Pull Up Practice
5 x 3 Beat Swings + 1 Pull Up + 3 Beat Swings
OR
5 x 12-15 Banded Beat Swings
Conditioning:
E2MOM x 6 Rounds
200M Run
12 American KB Swing 1/.75 pood
6 Kipping 1/4 or 1/2 Pull Ups
Competitor:
E2MOM x 6 Rounds
200M Run
12 American KB Swing 1.5/1 pood
6 Kipping Pull Ups
Post Results to Zen Planner.
Workout of the Day 01-11-22
Strength
3 Rep Max Bench Press
Conditioning
"Cindy"
20 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squats
Workout of the Day 1/11/22
Conditioning:
Open 19.1
15AMRAP
19 Wallballs 14/10#
19 Cal Row
Competitor:
Open 19.1
15AMRAP
19 Wallballs 20/14#
19 Cal Row
Post Results to Zen Planner.
Olympic Weightlifting 01-10-22
Wednesday
Squat and OH mobility work
Clean Pull to knee + clean + power jerk
60% 1x (3+1+1)
65% 2x (3+1+1)
70% 3x(3+1+1)
75% 2x(3+1+1)
Clean Pulls
90% 3x5