Workout of the Day 3/24/22
Strength:
Kipping HSPU Practice
Conditioning:
20EMOM
3-5 Rope Pull to Stand
8-12 Box Jumps 24/20"
8-10 Box Handstand Push Ups
15 Russian KB Swings (HEAVY)
Competitor:
20EMOM
2-3 Rope Climbs
12 Box Jumps 24/20"
8-10 Kipping Handstand Push Ups
15 Russian KB Swings 88/60#
Post Results to Zen Planner.
Workout of the Day 03-23-22
Conditioning
Partners Share Runs & Split Reps
2 Rounds, 30:00 Cap
*300 Meter Run before each exercise
50 Ring Rows / Pull-Ups
50 Dumbbell Squat 40/30, 60/45
50 Hang Power Snatch 65/55, 95/65
50 Deadlift 65/55, 95/65
Workout of the Day 3/23/22
Strength:
Barbell Back Squat
3 x 8-10 reps at 30X1 tempo
Conditioning:
3 Rounds Each for Time of
Teams of 3 complete
I go, You go, They Go
10 Thrusters 75/55#
8 Burpees or Sprawls
6/5 Cal Bike
Competitor:
3 Rounds Each for Time of
Teams of 3 complete
I go, You go, They Go
15 Thrusters 75/55#
12 Burpees over the Bar
9/7 Cal Bike
Post Results to Zen Planner.
Workout of the Day 03-22-22
Strength
3-4 Sets (20:00 cap)
6-8 Strict Press
8ea Kettlebell Side Press
15 Seated Dumbbell Reverse Fly
2:00-3:00 Rest
Conditioning
3-4 Sets (20:00 cap)
6-8 Strict Press
8ea Kettlebell Side Press
15 Seated Dumbbell Reverse Fly
2:00-3:00 Rest
Workout of the Day 3/22/22
Conditioning/Competitor:
1 Mile Run Time Trial
OR
2k Row Time Trial (If NEEDED only)
5 Rounds NFT:
5 Jumping Bar Muscle Ups
15 Banded Lat. Push Downs
20 Plate Plank Walk-Ups
Post Results to Zen Planner.
Gymnastics 03-21-22
Monday
Muscle Up Skill Work
16 EMOM
1: 5-10 Dips
2. Low ring Transitions
3: 3-5 Muscle-ups Foot Assisted
4: Rest
Workout of the Day 03-21-22
Strength
3-4 Sets (20:00 cap)
5 Pause Back Squats (:02)
16 Dumbbell Reverse Lunge
25 VMO Squat
2:00-3:00 Rest
Conditioning
14:00 As Many Rounds as Possible
20/17 Calorie Bike
*after you bike perform plank during subsequent team members turn on the bike
Barbell 03-21-22
Monday
A. 8 x 2 Bench Chains/Bands Option
B. 3 x 5 Wide Grip BP & 12 Chin-Up
C. 3 x 5 Close Grip BP & 12ea Chainsaw Row
D. 3 x 15 Tate Press & 20 Banded Triceps
E. Finisher: Curls & Boulder Shoulders
Tuesday
Warm-Up: 3 Rounds 5 Air Squats, 5 Jump Squats, 10 Jumping Lunges, Stretch
A. 5 x 2 Back Squat, heavy
B. 3 x 3 Heavy High Box Squats
C. 2 x 15 Drop Down Sets
D. 3 x 10ea RFESS
E. Finisher TBD
Thursday
Warm-Up: 3 Rounds 3ea SL RDL 42X1, 2 Inchworms, 7 Burpees
A. 5 x 2 Deadlift, heavy
B. 3 x 8 Bent Over Row
C. 3 x 8 RDL & Strict Pull-Up
D. 3 x 6ea Staggered Stance RDL & Ring Row
E. Finisher TBD
Workout of the Day 3/21/22
Strength:
Barbell Strict Press
3 x 8-10 reps at 11X1 tempo
Conditioning:
15AMRAP
10 Gorilla Row 1.5/1 pood
12 Russian Twist 35/25# DB
10 KB Push Ups
12 Single KB Squat Cleans 1.5/1 pood
40 Single Unders
Competitor:
15AMRAP
10 Gorilla Row 2/1.5 pood
12 Russian Twist 35/25# DB
10 KB Push Ups
12 Single KB Squat Cleans 2/1.5 pood
40 Double Unders
Post Results to Zen Planner.