Workout of the Day 01-06-22
Strength
18 Minutes, Every 3 Complete
8 Sprawl Box Jump
2 Power Clean + 1 Push Press/Jerk
:30 Side Plank ea.
Conditioning
Partner I Go, You Go, Full Rounds
8 Rounds each, 16:00 Time Cap
2 Clean & Jerks
8 Air Squat
8 Knee Tuck / Toes to Bar
Olympic Weightlifting 01-05-11
Wednesday
Snatch OH Work Mobility
Snatch Pull to Knee and Power Snatch
60% 1x (3+1)
65% 3x(3+1)
70% 2x(3+1)
Snatch Pulls
90% 3x5
Barbell 01-03-22
Monday
International Bench Day
A. 5 x 5 Pause Bench Press
B. 3 x 8 Barbell Bent Over Row
C. 3 x 8 Pause Dips & Pause Chin-Ups
D. 3 x 15 Barbell Rev Curls & 20 Barbell to Face Curls
Tuesday
A. 5 Sets
3 Deadlift
16 Dual Kettlebell Deadlift
30-50 Heels Elevated Bridge March
B. 3 x 10 Power Row
C. 3 x 10 GHDSU & 20 Hip Extension
Thursday
A. 12-10-5-5-5 Front Squat
B. 3 x 6ea Front Rack Step Back Lunge
C. 3 x 12 Dual DB Front Squat
D. Glute Finisher TBD
Workout of the Day 1/6/22
Strength:
4 x 4
Front Squat
Conditioning:
E2MOM x 10 Rounds
1. 500/400M Row
2. 10 Dumbbell Suitcase Tall Kneel to Standing 30/20#
+ 10 Ball Slams 25/20#
Competitor:
E2MOM x 10 Rounds
1. 500/400M Row
2. 10 Dumbbell Suitcase Tall Kneel to Standing 50/35#
+ 10 Ball Slams 50/30#
Post Results to Zen Planner.
Workout of the Day 01-05-22
Conditioning
30:00 Minutes, As Many Rounds as Possible
300 Meter Run
20 Wallballs 14/10, 30/20
100 Double Unders/ 1:00 Double Under Practice
20 Kettlebell Swing Y/B, G/Y
300 Meter Run
2:00 Rest
Workout of the Day 1/5/22
Strength:
HSPU + Toes to Bar Practice
Conditioning:
4-5 Rounds:
:30 Hanging Knee Tucks
:30 Rest
:30 Box Jumps 24/20"
:30 Rest
:30 Hand Release Push Ups
:30 Rest
:30 Double Unders or Double Under Practice
:90 Rest
Competitor:
4-5 Rounds:
:30 Toe to Bar
:30 Rest
:30 Box Jumps 24/20"
:30 Rest
:30 HSPU
:30 Rest
:30 Double Unders
:90 Rest
Post Results to Zen Planner.
Gymnastics 01-03-22
Monday
Cindy to Mary
For Time 12 min cap
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
then 5 Rounds of Mary
5 HSPU
10 Pistols
15 Pull-ups
Workout of the Day 1/3/22
Strength:
3 x 8
Seated DB Strict Press
:30 Pallof Hold/side
Conditioning:
8 Rounds:
1 Pike HS Box Rotation
12 Sit Ups
100M Run
*Every 2 Rounds, rest :60
Competitor:
8 Rounds
20' - 30' Handstand Walk
12 Tuck Ups
100M Run
*Every 2 Rounds, rest :60
Post Results to Zen Planner.
Gymnastics 01-02-23
Monday
Skill: Body Awarness
20 AMRAP
3-5 Pull-overs
10-20 GHD/Straight Leg Weighted Situps
1:00 Front Leaning Rest
Workout of the Day 01-02-22
Conditioning
5 Rounds
2:00 Stations
A. 400 Meter Run
B. 500 Meter Row
C. 0.6 Mile Bike
D. 1:00 Wall-Sit & 1:00 HS Hold