Barbell 01-10-22
Monday
A. 5RM Bench Press
B. 3 x 3 x 5 Pendlay Row
C. Complete 50 Chin-Ups & 50 Dips
D. Complete 100 Banded Tricep Extensions & 100 Barbell Curls
Tuesday
20 Air Squats & 30 Seated DB DL
A. 20-15-10-1-1-1-1 Deadlift
B. 3 x 10 Slow Hanging Knee Tucks & 20 Heels Elevated Glute Bridge
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
A. 20-15-10-1-1-1-1 Front Squat
B. 3 x 12 RDL
C. 3 Rounds
Walking Lunges Down and Back
30 Banded Glute Bridges
Endurance 01-10-22
Monday
Assault & Run...
2 FULL Rounds (Bike, Sprint -- Bike, Spring)
Workout A: Assault Bike Tabata
:20 Hard Bike
:10 Rest
x12 rounds (6 minutes)
2:00 REST & Flip-Flop Workouts
Workout B: Sprints
100m Sprint
*Rest balance of the minute*
x6 Rounds (6 minutes)
Workout of the Day 1/10/22
Strength:
3 x 6-8
Seated DB Strict Press
:30 Side Plank Rotations
Conditioning:
Every 4mins x 5 Sets
3 Devils Press 35/25#
6 DB Burpee
9 Dumbbell Push Press
9/7 Cal Bike
Competitor:
Every 4mins x 5 Sets
3 Devils Press 50/35#
6 DB Burpee
9 Dumbbell Push Press
12/9 Cal Bike
Post Results to Zen Planner.
Workout of the Day 01-09-22
Conditioning
3 Rounds
5:00 Stations
A. 1000 Meter Run
B. 1250 Meter Row
C. 1.8 Mile Bike
*each round replace one station with:
D. AMRAP
10 Ring Rows
10 Box Jumps
2 Turkish Get-Ups each arm
Workout of the Day 1/9/22
Conditioning:
3 Sets:
10 DB Bench Press 30X1 tempo :45 Rest
12 Supinated Ring Row 2012 tempo :45 Rest
20 Weighted Russian Twist :90 Rest
Rest 2:00
3 Sets:
10 Rear Foot Elevated Split Squat / Leg :45 Rest
10 Rower Hamstring Curl :45 Rest
20 Deadbugs :90 Rest
Rest 2:00
8AMRAP With a Partner or Triplet
Max Distance Row with Damper at 10
Switch Every :30 Mandatory
Post Results to Zen Planner.
Workout of the Day 01-08-22
Conditioning
Partner I Go You Go
4 Rounds each
10 Deadlift 95/65, 135/95
10 Calorie Bike
10 Push-Ups
4 Rounds each
10 Deadlift 95/65, 135/95
15 Calorie Row
20 Sit-Ups
Competitor
PIGYG Full Rounds
3 Rounds each of each couplet
A. 12 Deadlift 185/125
15 Calorie Row
B. 9 Deadlift 225/155
15 Handstand Push-Up
C. 6 Deadlift 275/175
12 Calorie Bike
D. 3 Deadlift 315/ 215
15 Push-Ups
Workout of the Day 1/8/22
Strength:
4 x 4
Sumo Deadlift
Conditioning:
5 Rounds:
15 American KB Swings 1.5/1 pood
15 Sprawls
200M Run
Competitor:
5 Rounds:
15 American KB Swings 2/1.5 pood
15 Burpees
200M Run
Post Results to Zen Planner.
Workout of the Day 01-07-22
Strength
12:00 As Many Rounds as Possible
10ea Single Leg Straddle Pikes
:30 Hollow Flutter Kicks
50 Meter Suitcase Carry ea.
Conditioning
Partner Workout 25:00 Cap
Share & Both work
100 Kettlebell Sumo Deadlift Hi-Pull
100 Dual Dumbbell Box Step-Overs
100 Burpee Pull-Ups
4:00 Accumulate Handstand Hold
Workout of the Day 1/7/22
Strength:
8EMOM
2 Power Clean +
1 Squat Clean
Conditioning:
5 Rounds @ each station
P1. 15/12 Cal Bike
P2. 9 Deadlifts 105/70#
7 Hang Power Cleans
5 Push Jerks
Competitor:
5 Rounds @ each station
P1. 15/12 Cal Bike
P2. 9 Deadlifts 155/105#
7 Hang Power Cleans
5 Push Jerks
Post Results to Zen Planner.