Workout of the Day 03-01-22
Strength
12 Minutes
M1: 2 Power Clean + 2 Push Press
M2: 50 Double Unders
Conditioning
Partner I Go, You Go
3 Rounds
2:00 2 Power Clean 95/65, 185/125
2:00 2 Rope Climbs
Workout of the Day 3/1/22
Strength:
5-5-5
Back Squat @20X1 tempo
*Add Load Every Week for Sets Across at 5 reps
12-15 Banded External Rotation/side between sets
Conditioning:
5 Sets @ Moderate/sustainable effort
15 Cal Bike
10 DB Box Step Overs 25/20#
8 Plank DB Rows
250/200M Row
Rest :90
Competitor:
5 Sets @ Moderate/sustainable effort
15 Cal Bike
10 DB Box Step Overs 40/30#
8 Plank DB Rows
250/200M Row
Rest :90
Post Results to Zen Planner.
Gymnastics 02-28-22
Monday
Focus: Muscle-up/Pull-ups
12 AMRAP
:3-5 Bar Muscle-ups/ 15 Pull-ups
10 Burpees
15 Air Squats
Endurance 02-28-22
Monday
Box & Run (@ CRCF)
600M Run
60 Box Step-Up's/Jumps
400M Run
40 Box Step-Up's/Jumps
300M Run
30 Box Step-Up's/Jumps
200M Run
20 Box Step-Up's/Jumps
100M Run
10 Box Step-Up's/Jumps
1-Mile Run
Barbell 02-28-22
Monday
General Prep Upper
Superset 5 x 10, Strict Press &
DB Prone Row
Superset 5 x 5, Banded Bench Press &
Strict Pullup
3 x 10 Barbell Curl, DB Tate Press, Upright Row
Tuesday
3 Rounds of Prep
20 Walking Lunges, 10 Jumping Air Squats, 5 Burpee Tuck Jumps
A. 8RM Pause Back Squat
B. 3 x 15 Back Squat
C. 3 x 10ea KB FR Rev Lunge
D. 3 x 15 Dual KB RDL
E. Quad & Glute Finisher
Thursday
3 Rounds of Prep
3 Inchworms, 5ea SL RDL, 20 Baned Good Morning
A. 8RM Pause Deadlift (1 inch off ground)
B. 3 x 3 Deadlift
C. 3 x 12 Barbell RDL
D. 3 x 25 Seated DB Deadlift
E. Glute & Ham Finisher
Workout of the Day 02-28-22
Strength
8-6-4-2 Front Squat
Conditioning
Partner, I Go, You Go
25-20-15-10
Front Squat 65/55, 95/65
Calorie Bike
*bike efforts less than or equal to 2:30
Workout of the Day 2/28/22
Strength:
10 Minutes to Build to a Heavy Single Power Clean
WOD @80% of that
Conditioning:
15AMRAP
5 Wall Balls 14/10#
3 Push Ups or Box Push Ups
1 Power Clean @80% of heavy single
Competitor:
15AMRAP
5 Wall Balls 20/14#
3 HSPU
1 Power Clean @80% of heavy single
Post Results to Zen Planner.
Workout of the Day 2/27/22
OPEN MAKE UPS at 9:30am
Strength:
5-5-5
Conventional Deadlift @20X1 tempo
*Add Load Every Week for Sets Across at 5 reps
Conditioning:
16AMRAP
P1: (timekeeper)
200M Run
50M Farmer's Carry 1.5/1 pood
P2: (AMRAP)
10 Ball Slams 50/30#
35 Double Unders
*Switch when P1 finishes, P1 picks up where P2 left off
Competitor:
16AMRAP
P1: (timekeeper)
200M Run
50M Farmer's Carry 2/1.5 pood
P2: (AMRAP)
10 Ball Slams 50/30#
35 Double Unders
*Switch when P1 finishes, P1 picks up where P2 left off
Post Results to Zen Planner.
Workout of the Day 02-27-22
Strength
3 x 8 Pause Bench Press (:01)
Conditioning
16 Minutes
M1. Max Rep Bench Press 95/65, 155/105
M2. Max Rep Renegade Row 20/10, 35/25
M3. :50 Farmers March G/Y, W/S
M4. Rest
Workout of the Day 2/26/22
Conditioning:
Partner I go, You go Full Rounds
18AMRAP
8 DB Thrusters 25/15#
6 Sprawls
4 D-Ball Cleans 100/70#
Core Finisher
4 x :60 Plank
*Perform stretches b/n planks
Couch
Pigeon
Saddle
Competitor:
Partner I go, You go Full Rounds
6 Rounds Each Partner
8 Thrusters 65/45#
6 Burpees
4 D-Ball Cleans 100/70#
Work at a Moderate/Recovery Pace!
Core Finisher
4 x :60 Ring Plank
*Perform stretches b/n planks
Couch
Pigeon
Saddle
Post Results to Zen Planner.