Workout of the Day 03-07-22
Strength
5-3-1-1-1 Front Squat
Conditioning
5 Rounds
8 Front Squat 95/65, 155/105
12 Calorie Row
Competitor
10-20-30
Front Squat 225/155, 185/125, 135/95
30-20-10
Calorie Bike
Workout of the Day 3/7/22
Strength:
Kipping Pull Up and Bar Muscle Up Review
10 Minutes to Build to a Heavy Single Snatch
Conditioning:
OPEN 16.3
7AMRAP
10 Power Snatches 75/55#
3 Kipping Pull Ups OR Jumping Bar Muscle Up
Competitor:
OPEN 16.3
7AMRAP
10 Power Snatches 75/55#
3 Bar Muscle Ups
Post Results to Zen Planner.
Workout of the Day 03-06-22
Strength
8-6-4-2 Bench Press
Conditioning
16 Minutes
M1. 8 Bench Press 205/135
M2. 10-15 DBall Cleans 70/50
M3. 0:40 DBall March
M4. Rest
Workout of the Day 3/6/22
Strength:
5-5-5
Conventional Deadlift @20X1 tempo
*Add Load Every Week for Sets Across at 5 reps
Conditioning/Competitor:
Partners Complete
5 Rounds:
90 M Sled Push 90/45#
30 D-Ball Squats 100/70#
20 Ring Dips
*1 Person works at a time
*Split work however desired
Post Results to Zen Planner.
Workout of the Day 3/5/22
Conditioning/Competitor:
E3MOM x 6 Rounds
3/3 Single Arm Sprawl to Devil's Press 35/25#
12 Step Ups (unweighted)
100-200M Run
Rest 3:00
E:30 x 10 Rounds
2-3 Light DB or KB Half Turkish Get Ups
Odd - Left Arm
Even - Right Arm
Post Results to Zen Planner.
Workout of the Day 03-04-22
Conditioning
30 Minutes, Every Minute on the Minute
1. 8-12 Calorie Bike
2. 0:30 Front Leaning Rest (Rings)
3. 50m Walking Lunges
4. 10-20 Single Arm Snatch 35/25, 50/35, 70/50
5. 10 Box Jump 24/20, 30/24
Workout of the Day 3/4/22
OPEN 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-Facing Burpees
Post Results to Zen Planner.
Workout of the Day 03-03-22
Strength
3 Sets
20 Kettlebell L Crunches
10ea Single Arm Hollow Body Floor Press
10ea Single Arm Dead Bug
Conditioning
4 Rounds, Partner I Go, You Go
3:00
400-500 Meter Row
Max Rep Burpee Over Rower in time remaining
Workout of the Day 3/3/22
Conditioning/Competitor:
5 Rounds:
:45 Bike @90% aerobic pace
:45 Rest
12EMOM
1st - 12 Tuck Ups
2nd - 12 Banded March Steps/leg
3rd - 15M Filly Carry/arm
5 Rounds:
:45 Row @90% aerobic pace
:45 Rest
Post Results to Zen Planner.