Workout of the Day 02-06-22
Strength
3-4 Sets (18:00)
15 Dual Kettlebell Sumo Deadlift
12 Dumbbell Glute Bridge Floor Press
:30 L-Sit
Conditioning
Partner I Go, You Go, Full Rounds
18:00 Cap
4 Rounds each
200 Meter Run
15 Calorie Bike
10 Push-Ups
Workout of the Day 2/6/22
Conditioning:
Teams of 3 Complete:
25AMRAP
30M Sled Push 70/45#
30M/Arm SA Farmer's Carry 2/1.5 pood
12 Alt. DB Snatch 50/35#
*I go, You go, they go at each station, then move to the next station
Competitor:
Teams of 3 Complete:
25AMRAP
30M Sled Push 135/95#
30M/Arm SA Farmer's Carry 2/1.5 pood
12 DB Snatch 70/50#
*I go, You go, they go at each station, then move to the next station
Post Results to Zen Planner.
Workout of the Day 02-05-22
Conditioning
CrossFit Open 14.4
14 Minutes, As Many Rounds as Possible
60 Calorie Row (4:00 cap)
50 Knee Tucks / Toes to Bar
40 Wallballs 14/10, 20/14
30 Power Cleans 95/65, 135/95
20 Ring Row / Pull-Ups / Ring Muscle-Ups
Workout of the Day 2/5/22
Conditioning:
6 Rounds:
E3MOM
4 Box Jump Overs 20/16"
6 DB Thrusters 35/25#
8 Burpees
@85% Aerobic Pace
Core Finisher
5 x :45 Ring Plank
*Rest as needed b/n planks
Competitor:
6 Rounds:
E3MOM
4 Box Jump Overs 24/20" (Clear the Box)
6 Thrusters 95/65#
8 Bar Facing Burpees
@85% Aerobic Pace
Core Finisher
5 x :45 Ring Plank
*Rest as needed b/n planks
Post Results to Zen Planner.
Workout of the Day 02-04-22
Conditioning
10 Minutes, As Many Rounds as Possible
50 Double Unders (:30 Practice)
10ea Renegade Rows (R+R)
40/35 Calorie Row
3:00 Rest
10 Minutes, As Many Rounds as Possible
50 Double Unders
:30 Free Standing Handstand Hold **
400 Meter Run
3:00 Rest
10 Minutes, As Many Rounds as Possible
50 Double Unders
1:00 Farmers March G/Y, R/G
0.7 Mile Bike
Workout of the Day 2/3/22
Conditioning:
Row 2:00 @70%
Row 1:30 @80%
Row :60 @90%
Row 1:30 @80%
Row 2:00 @70%
10EMOM
Odd - :15/side Adduction Bias Side Plank Scaled
Even - :20/leg Single Leg Glute Bridge Hold
Bike 2:00 @70%
Bike 1:30 @80%
Bike :60 @90%
Bike 1:30 @80%
Bike 2:00 @70%
Competitor:
Row 2:00 @70%
Row 1:30 @80%
Row :60 @90%
Row 1:30 @80%
Row 2:00 @70%
10EMOM
Odd - :15/side Adduction Bias Side Plank
Even - :20/leg Single Leg Glute Bridge Hold
Bike 2:00 @70%
Bike 1:30 @80%
Bike :60 @90%
Bike 1:30 @80%
Bike 2:00 @70%
Post Results to Zen Planner.
Workout of the Day 02-02-22
Conditioning
12 Minute Clock
CrossFit Open 18.2
1-2-3-4...9-10
Dumbbell Squats 35/25, 50/35
Bar Facing Sprawl / Burpee
CrossFit Open 18.2a
1 Rep Max Clean in time remaining
Workout of the Day 2/2/22
Strength:
Rope Climb Review
Handstand Walk Practice
Conditioning:
8EMOM
1. 2-3 Rope Pull to Stand
2. 90' Gorilla Walk or Bear Crawl
Rest 2:00
10AMRAP
10/8 Cal Bike
6 Hanging Knee Tucks Or Sit Ups
4-6 Stink Bug Negatives
Rest 2:00
Tabata Bicycle Crunch
Competitor:
8EMOM
1. 2-3 Rope Climbs
2. 30' Handstand Walk
Rest 2:00
10AMRAP
10/8 Cal Bike
6 Toes to Bar OR V-Ups
6 HSPU
Rest 2:00
Tabata Bicycle Crunch
Post Results to Zen Planner.