Workout of the Day 04-01-22
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
1-2 Rope Climbs
150 Meter Run
18/15 Calorie Row
8 Devil's Press 30/20, 50/35
8 DBall Cleans 70/50, 100/70
Workout of the Day 4/1/22
Strength:
Strict Pull Ups (Banded Assisted or Weighted)
3 x 8 Reps at 11X1 tempo
Conditioning:
15-12-9-6-3
Power Cleans 85/60#
Box Jumps 30/24"
Front Squats
*200M Run after each round
Competitor:
15-12-9-6-3
Power Cleans 115/75#
Box Jumps 30/24"
Front Squats
*200M Run after each round
Post Results to Zen Planner.
Workout of the Day 03-31-22
Strength
3 Sets
5-8 Weighted Chin-Ups
10-12ea Single Arm DB Hi-Pull
:30 Suitcase March each
Conditioning
20 Minutes, Every Minute on the Minute
15 Dumbbell Glute Bridge Floor Press 40/30, 60/45
15 Sumo Deadlift Hi-Pull 65/55, 95/65
0:45 Dual Dumbbell Front Rack Hold
75 Jump Rope / Double Unders
Workout of the Day 3/31/22
Conditioning:
5 Rounds:
6 Alternating Single Arm DB Devil's Press 30/20#
8 Box Shoot Throughs
5R/5L Hang DB Muscle Snatch 30/20#
12/9 Cal Bike
Rest :60
Competitor:
5 Rounds:
6 Alternating Single Arm DB Devil's Press 50/35#
8 Parallette Shoot Throughs with Push Up
10 Alternating Hang DB Muscle Snatch 50/35#
12/9 Cal Bike
Rest :60
Post Results to Zen Planner.
Workout of the Day 03-30-22
Conditioning
Partners Share Runs & Split Reps
*Top of Every 5:00 begins w/ 400 Meter Run
100 Knee Tucks / Toes to Bar
100 Bar Facing Burpees
100 Squat Cleans 95/65, 135/95
30:00 Time Cap
Workout of the Day 3/30/22
Strength:
Barbell Back Squat
3 x 8 reps at 30X1 tempo
Conditioning:
Partners Complete:
I go, You go Full Rounds
3 Rounds Each
20 Wall Balls 14/10# (Unbroken)
10 Hollow Arch Beat Swings or Target Toes to Bar
20/15 Cal Row
Competitor:
Partners Complete:
I go, You go Full Rounds
3 Rounds Each
25 Wall Balls 20/14# (Unbroken)
15 Toes to Bar
25/18 Cal Row
Post Results to Zen Planner.
Workout of the Day 03-29-22
Strength
3-4 Sets (20:00 cap)
10 Push Press @30X0
15 Plate Raises
20 Ring Rows
2:00-3:00 Rest
Conditioning
12:00 As Many Rounds as Possible
15/12 Calorie Row
12 Push-Ups / Handstand Push-Ups
:30 L-Sit
Workout of the Day 3/29/22
Strength:
Running Skill Development Drills
1:00 200M run, EXACTLY to practice pacing
Conditioning:
E3MOM x 6 Rounds
200-300M Run @ pace...
High Skill is Pushing
3 Rounds NFT:
5 x Frog Stand to Tripod Pike (Slow and Controlled)
6 x Knees on Box HSPU
:20 Wall Facing HS Hold OR Box Pike Hold
Competitor:
E3MOM x 6 Rounds
300M Run @ pace...
Walk or Jog between work efforts
High Skill is Pushing
3 Rounds NFT:
5 x Frog Stand to Leg Extension (Slow and Controlled)
3 x Pike HSPU + 1 Leg Extended Pike HSPU R/L
:20 Wall Facing HS Hold
Post Results to Zen Planner.
Gymnastics 03-28-22
Monday
HSPU Intervals
4 Rounds
3:00 on 1:00 Rest Between Rounds
4 HSPU
6 CTB
16 Pistols/24 Air Squats
Start where you left off after each round
Endurance 03-28-22
Monday
CHILLY WEATHER - ROW Workout @ CRCR
Three 10:00 (non-stop) Sets of Rowing...
Set 1: Focusing on HIGH STROKE RATE!
2:00 @ Stroke-rate 22
2:00 @ SR 24
2:00 @ SR 26
2:00 @ SR 28
2:00 Active recovery row (VERY low SR)
Set 2: Focusing on POWER!
2:00 @ Stroke-rate 16
2:00 @ SR 18
2:00 @ SR 20
2:00 @ SR 22
2:00 Active recovery row (VERY low SR)
Set 3: Focusing on QUICK/HIGH STROKE RATE!
2:00 @ Stroke-rate 24
2:00 @ Stroke-rate 26
2:00 @ Stroke-rate 28
2:00 @ Stroke-rate 30
2:00 Active Recovery low SR