Workout of the Day 4/16/22
Conditioning:
Partners Complete
100 Wallballs 14/20#
200 Single Unders
150/120 Calorie Row
200 Single Unders
300M Farmer's Carry 1.5/1 pood
200 Single Unders
*Split Work however you like
Competitor:
Partners Complete
100 Wallballs 20/14#
200 Double Unders
150/120 Calorie Row
200 Double Unders
300M Farmer's Carry 2/1.5 pood
200 Double Unders
*Split Work however you like
Post Results to Zen Planner.
Workout of the Day 4/15/22
Strength:
Strict Pull Ups (Banded Assisted or Weighted)
3 x 6 Reps at 11X1 tempo
2:00 Rest
Squat Snatch Practice
Conditioning:
EMOM 16
1. 5 Hang Squat Snatch 95/65#
2. 6/side Kickstand Goblet Squats 35/25#
3. 10/8 Cal Bike
4. Rest
Competitor:
EMOM 16
1. 3-5 Squat Snatch 135/95#
2. 10-12 Pistols or Goblet Pistols 35/25#
3. 15/12 Cal Bike
4. Rest
Post Results to Zen Planner.
Workout of the Day 4/14/22
Strength:
HSPU Skill Work
Conditioning:
8 Rounds
12 Heavy Russian KB Swings 60/44#
8 Box Jump Overs 20/12"
4 - 6 Deficit HSPU on a Box
Rest :60 after every 2 rounds
Competitor:
8 Rounds
12 Heavy Russian KB Swings 88/60#
8 Box Jump Overs 24/20"
4 Deficit HSPU 45# plates
Rest :60 after every 2 rounds
Post Results to Zen Planner.
Workout of the Day 4/13/22
Strength:
Barbell Back Squat
3 x 6 reps at 10X1 tempo
2:00 Rest
Conditioning:
Teams of 3 Complete
3 Full Rounds Each
I go, You go, They go
6 Thrusters 95/65#
9 Kipping Pull Ups or 1/4 Pull Ups OR Jumping Pull Ups
12/9 Cal Bike
Competitor:
Teams of 3 Complete
3 Full Rounds Each
I go, You go, They go
9 Thrusters 95/65#
12 Chest to Bar Pull Ups
15/12 Cal Bike
Post Results to Zen Planner.
Workout of the Day 4/12/22
Conditioning:
E2:45MOM x 6 Rounds
300M Run @ pace...
Walk or Jog between work efforts
High Skill: Toes to Bar
3 Rounds NFT:
8-10 Low Bar Sliders
10-12 Supine Toes to Bar
4-5 Skin the Cats on Low Rings
Competitor:
E2:45MOM x 6 Rounds
300M Run @ pace...
Walk or Jog between work efforts
High Skill: Toes to Bar
3 Rounds NFT:
8-10 Low Bar Sliders
10-12 Supine Toes to Bar
4-5 Skin the Cats on Low Rings
Post Results to Zen Planner.
Gymnastics 04-11-22
Monday
HSPU + Pull Ups
For Time 15:00 Cap
30-24-18-12-6
Medball squat Clean
15-12-9-6-3
Pull-ups
15-12-9-6-3
Handstand Push-ups
Barbell 04-11-22
Monday
A. 12EMOM 2 Speed Bench Press *optional bands or chains, emphasis on speed > weight
3 x 8-10 Eccentric Chest Fly w/ Bench Concentric + Pause Ring Row
3 x 8 Close Grip Bench + 20 Fast Banded Tricep Extension
3 x 8 Strict Pull Up (Banded or +Weight) + Barbell Curl
Tuesday
A. 10E2MOM
8 Back Squats (5 Sets)
*Same weight across all sets, same weight as last week
B. 10E2MOM
1 Back Squats (5 Sets)
*can build over sets
3 x 8 Good Mornings
3 x 10 Pause Frog Pumps (:03)
Band and Lunge Finisher
Thursday
A. 10EMOM
1 Deadlift @ ~55%
*add chains or bands, focus on SPEED
3 x 6 Stiff Leg Deficit Deadlift
3 x 6 Stiff Leg Sumo Deadlift
3 Supersets
20 Hip Thrust
1:00 L-Sit
Endurance 04-11-22
Monday
TRIFECTA (@ CRCF)
6 Rounds...
400M Run
500m Row
2:00 Bike
(:60 "Rest" between rounds)
The focus of this workout should be consistency. Each repeat should be about the same pace. Slow and steady up; controlled on the way down. Going down should ideally be your recovery. Can modify this if necessary.
Workout of the Day 4/11/22
Strength:
Barbell Strict Press
3 x 6 reps at 11X1 tempo
2:00 Rest
Conditioning:
5AMRAP
2-4-6-8-10-12...
Push Ups
5 Calroie Row b/n each set
2:00 Rest
5AMRAP
2-4-6-8-10-12...
Supine Body Rows
5 Cal Bike in b/n each set
2:00 Rest
2-4-6-8-10-12...
Sit Ups
25 Double Unders b/n each set
Competitor:
5AMRAP
2-4-6-8-10-12...
Push Ups
5 Calorie Row b/n each set
2:00 Rest
5AMRAP
2-4-6-8-10-12...
Supine Body Rows
5 Cal Bike in b/n each set
2:00 Rest
2-4-6-8-10-12...
Feet Anchored Sit Ups (No Ab-Mat)
25 Double Unders b/n each set
Post Results to Zen Planner.
Workout of the Day 04-10-22
Conditioning
40:00 of Cardio, can switch or keep consistent which implement
@0,8,16,24,32
10 Deadlift 95/65, 185/125
:30 Hollow Hold
@4,12,20,30,36
1 Turkish Get-Up each. mod heavy
8 Chainsaw Row ea.