Endurance 04-25-22
Monday
Running is fun! (@ Track)
Relay Races!
Teams of 2 will complete 2x200's
2x400
2x600
2x800
Rest will be while your partner runs.
Workout of the Day 04-25-22
Strength
5 Rounds, Every 2:00
3 Power Cleans + 3 Front Squats + 3 Push Press / Jerk
Conditioning
12 Minutes, As Many Rounds as Possible
200 Meter Run
8 Clean & Jerks 95/65
Competitor
10-8-6-4-2
Clean and Jerk 135/95 & build up
*200 Meter run before each
12:00 Cap
Workout of the Day 4/25/22
Strength:
Barbell Strict Press
4 x 3-4 reps at 11X1 tempo
2:00 Rest
Conditioning:
Partners Complete
100 Ring Rows
100/70 Cal Row
100 Box Push Ups
100/70 Cal Bike
*18 Minute Cap
*Split Work as Desired
Competitor:
Partners Complete
100 Ring Rows
100 Cal Row
100 Push Ups
100 Cal Bike
*18 Minute Cap
*Split Work as Desired
Post Results to Zen Planner.
Workout of the Day 04-24-22
Conditioning
Partner I Go, You Go, Full Rounds
40 Rounds 25:00 Time Cap
2 Power Clean 135/95, 225/155
4 Bar Facing Burpees
6 DBall Cleans 70/50, 100/70
8 Push-Ups
100 Meter Run
Workout of the Day 4/24/22
Strength:
3 Super Sets:
Dual DB Romanian Deadlift
5-6 reps 3131 Tempo
:45 Rest
Barbell Bench Press
5-6 reps 21X1 Tempo
:90 Rest
Conditioning:
Partners Complete
12AMRAP
40/30 Cal Bike
30 D-Ball Cleans 70/50#
*Split work as desired
Competitor:
Partners Complete
12AMRAP
50/35 Cal Bike
30 D-Ball Cleans 100/70#
*Split work as desired
Post Results to Zen Planner.
Workout of the Day 04-23-22
Conditioning
30 Minutes, As Many Rounds as Possible
Partner Alternate Movements
40 Jump Rope / Double Unders
300 Meter Row
200 Meter Run
15 Dual Kettlebell Deadlift
1 Rope Climb
Workout of the Day 4/23/22
Strength:
3 Super Sets:
Dual DB Romanian Deadlift
5-6 reps 3131 Tempo
:45 Rest
Barbell Bench Press
5-6 reps 21X1 Tempo
:90 Rest
Conditioning:
Partners Complete
12AMRAP
40/30 Cal Bike
30 D-Ball Cleans 70/50#
*Split work as desired
Competitor:
Partners Complete
12AMRAP
50/35 Cal Bike
30 D-Ball Cleans 100/70#
*Split work as desired
Post Results to Zen Planner.
Workout of the Day 04-22-22
Strength
10-8-6 Half Kneeling Landmine Press/side
20 Hollow Figure 8
Conditioning
Partners
Alternate Movements
21 Minutes, As Many Rounds as Possible
18 Step-Ups 40/30, P2 Hollow
15 Thrusters P2 Bottom Squat Hold
12 Renegade Rows P2 Plank
Workout of the Day 4/22/22
Conditioning:
5 Rounds:
8 DB Power Cleans 30/25#
10 DB Box Step Overs 30/25#, 20/16"
12 Toes to Bar
14 Box Jump Overs 20/16"
Rest :90
Competitor:
5 Rounds:
8 DB Power Cleans 50/35#
10 DB Box Step Overs 50/35#, 24/20"
12 Toes to Bar
14 Box Jump Overs 24/20"
Rest :90
Post Results to Zen Planner.
Workout of the Day 4/22/22
Strength:
Strict Pull Ups (Banded Assisted or Weighted)
4 x 4-6 Reps at 11X1 tempo
2:00 Rest
Squat Snatch Practice
Conditioning:
7-5-3
Power Snatch 95/65#
Box HSPU
Rest 3:00
5 Rounds:
9 OHS 45/35#
9 Box Push Ups
Competitor:
7-5-3
Squat Snatch 135/95#
Strict HSPU
Rest 3:00
3 Rounds:
15 Hang Squat Snatch 75/55#
15 Ring Push Ups
Post Results to Zen Planner.