Workout of the Day 02-21-22
Strength
3 x 8 Pause Front Squat (:01)
Conditioning
4 Rounds
2:00
10 Dual Dumbbell Squat 35/25, Y/B / 5 Front Squat 225/155
12 Ring Rows
2:00 32/27 Calorie Bike
2:00 Rest
Workout of the Day 2/21/22
Strength:
Clean and Jerk Practice
E:90 x 6 Rounds
1 Power Clean + 3 Jerks
Conditioning:
15AMRAP
10 Push Press 65/45#
10 KB Swing 1/.75 pood
10 Box Jumps 20/16"
Competitor:
15AMRAP
10 Push Press 115/75#
10 KB Swing 1.5/1 pood
10 Box Jumps 24/20"
Post Results to Zen Planner.
Workout of the Day 02-19-22
Conditioning
CrossFit Open 15.1
9 Minutes, As Many Rounds as Possible
15 Knee Tucks / Toes to Bar
10 Deadlifts 65/55, 115/75
5 Snatches
CrossFit Open 15.1a
6 Minutes to establish
1 Rep Max Clean & Jerk
Workout of the Day 2/19/22
Conditioning:
E3MOM x 6 Rounds:
3 Strict Pull Ups
:10 Rest
6 Toes To Bar
:10 Rest
6/side DB Hang Muscle Snatch 40/30#
Competitor:
E3MOM x 6 Rounds:
5 Strict Pull Ups
:10 Rest
10 Toes To Bar
:10 Rest
10/side DB Hang Muscle Snatch 50/35#
Post Results to Zen Planner.
Workout of the Day 02-18-22
Conditioning
10:00, As Many Rounds as Possible
40/35 Calorie Row
30 Double Unders
2 Turkish Get-Up, ea.
2:00 Rest
9:00, As Many Rounds as Possible
50 Double Unders
400 Meter Run
30 Russian Kettlebell Swing Y/B, G/Y
1:00 Rest
8:00, As Many Rounds as Possible
:30 L-Hang
40 Double Unders
0.5 Mile Bike
Workout of the Day 2/18/22
Strength:
5-5-5
Conventional Deadlift @20X1 tempo
*Add Load Every Week for Sets Across at 5 reps
Conditioning:
20AMRAP
Partner I go, You go Full Rounds
10 DB Hang Power Cleans 30/20#
10 Box Jump Overs 20/16"
Competitor:
20AMRAP
Partner I go, You go Full Rounds
10 Hang Power Cleans 135/95#
10 Box Jump Overs 24/20"
Post Results to Zen Planner.
Workout of the Day 02-17-22
Strength
3-4 Sets (15:00)
8ea Single Arm Cossack Squat
8ea Single Arm Ring Row
8ea Single Arm Half Kneeling Press
Conditioning
3 Rounds (24:00)
Minutes 1-4: 1.2 - 1.5 Mile Bike
Minutes 5-8:
4 Minutes of
20 Sit-Ups
20 Jumping Lunges
20 Step-Ups
Workout of the Day 2/17/22
Conditioning/Competitor:
5 Rounds:
:90 Bike @75%
:30 Rest
12EMOM
1st - 10 Side Plank Hip Taps/side
2nd - :20-:30 Half Push Up Hold OR Chin Over Bar Hold
3rd - 1 Turkish Get Up/Side
5 Rounds:
:90 Row @75%
:30 Rest
Post Results to Zen Planner.
Workout of the Day 02-16-22
Conditioning
CrossFit Open 16.4 / 17.4
13 Minutes, As Many Rounds as Possible
55 Deadlifts 135/95, 225/155
55 Wallballs 14/10, 20/14
55 Calorie Row
55 Push-Ups / Handstand Push-Ups
Workout of the Day 2/16/22
Strength:
Ring Muscle Up Transition Work
Conditioning:
3 Rounds:
3:30 Work / 1:30 Rest
1000/800m Bike
15 Russian KB Swings 1.5/1 pood
Max Ring Rows OR Low Ring MU Transition in Remaining Time
Rest 2:00
8EMOM
1. 5 Straight Leg Inchworms
2. 12-15 Tuck-Ups
Rest 2:00
Tabata Forearm Plank
Competitor:
3 Rounds:
3:30 Work / 1:30 Rest
1200/1000m Bike
15 KB Swings 1.5/1 pood
Max Ring MU in remaining time
Rest 2:00
8EMOM
1. 2-3 Wall Walks
2. 12-15 V-Ups
Rest 2:00
Tabata Forearm Plank
Post Results to Zen Planner.