Workout of the Day 4/10/22
Strength:
3 Super Sets:
Dual DB Romanian Deadlift
6-8 reps 2121 Tempo
:45 Rest
Barbell Bench Press
6-8 reps 2121 Tempo
:90 Rest
Conditioning:
12AMRAP
10 DB Front Squats 30/20#
20M Dual DB Front Rack Carry
300M Row
Competitor:
12AMRAP
P1. 10 Dual KB Front Squats 1.5/1 pood
40M Dual KB Front Rack Carry
P2. 300/250M Row
Post Results to Zen Planner.
Workout of the Day 04-09-22
Conditioning
Speed Dating Saturday!
@ Minute 0
Half Ellen
3 Rounds
10 Burpees
12 Single Arm Snatch 35/25, 50/35
6 Dual Dumbbell Thrusters
@ Minute 10
Amanda
9-7-5
Muscle-Ups
Squat Snatch 95/65, 135/95
@ Minute 20
Karen
150 Wallballs for Time
Workout of the Day 4/9/22
Conditioning:
5 Rounds:
Partner I go, You go Full Rounds
4 Power Snatch 95/65
8 Burpees or Sprawls
12 Sit Ups
8 Burpees or Sprawls
4 D-Ball Cleans 70/50#
Competitor:
5 Rounds:
Partner I go, You go Full Rounds
4 Power Snatch 135/95
8 Bar Facing Burpees
12 Toes to Bar
8 Bar Facing Burpees
4 D-Ball Cleans 100/70#
Post Results to Zen Planner.
Workout of the Day 4/8/22
Strength:
Strict Pull Ups (Banded Assisted or Weighted)
3 x 6-8 Reps at 11X1 tempo
2:00 Rest
Conditioning:
20 Minute Amrap
300m run
12 Walking Lunges
9 TnG Power cleans 85/60#
Competitor:
20 Minutes Amrap
300m run
24 Walking Lunges
9 TnG Power cleans 115/75#
Post Results to Zen Planner.
Workout of the Day 04-07-22
Strength
3 Sets
6-10 Weighted Chin-Ups
6-12ea Single Arm DB Hi-Pull
:30 Suitcase March each
Conditioning
4 Rounds (16:00 Cap)
10ea Alt Single Arm Bench Press 40/30, 60/45
20 Heavy Russian Kettlebell Swings G/Y, R/G
100 Jump Rope / Double Unders
Workout of the Day 4/7/22
Conditioning:
E2MOM x 24min
M1-2: 30 Double or Single Unders + 6 push ups
M3-4: 3-6 Jumping Bar MU
M5-6: 12/9 Cal Bike
Competitor:
E2MOM x 24min
M1-2: AMRAP 30 Double Unders + 6 Incline Push ups
M3-4: 3-6 Ring Mucle ups
M5-6: 15/12 Cal Bike
Post Results to Zen Planner.
Barbell 04-04-22
Monday
Warm-Up: 3 Rounds :20 Supinated Hang, 10ea Banded External Rotations, 5 Plyo Push Ups
A. 10EMOM 3 Speed Bench Press *optional bands or chains, emphasis on speed > weight
3 x 8 Eccentric Chest Fly w/ Bench Concentric + Pause Ring Row
3 x 12 Dumbbell Pull Over + 6ea Eccentric Bicep Curl, Heavy
3 x 8 Z-Press + :20 Supinated L-Hang
Tuesday
Warm-Up: 3 Rounds 5 Air Squats, 5 Jump Squats, 10 Jumping Lunges, Stretch
A. 10E2MOM
6 Back Squats (5 Sets)
*Same weight across all sets, same weight or heavier than last week
B. 10E2MOM
2 Back Squats (5 Sets)
*can build over sets
C. 3 x 10 Good Mornings
D. 3 x 15 Pause Frog Pumps
Band and Lunge Finisher
Thursday
Warm-Up: 3 Rounds 3ea SL RDL 42X1, 2 Inchworms, 7 Burpees
A. 10EMOM
1 Deadlift @ ~50%
*add chains or bands, focus on SPEED
3 x 8 Stiff Leg Deficit Deadlift
3 x 8 Stiff Leg Sumo Deadlift
3 Supersets
SA Farmers Carry
10 Slow GHD Crunches
Workout of the Day 04-06-22
Conditioning
Partners Share Runs & Split Reps
2 Rounds, 30:00 Cap
*400 Meter Run before each exercise
30 Barbell Thruster
40 Barbell Power Clean 95/65, 135/95
50 Ring Rows / Chest to Bar Pull-Up
Workout of the Day 4/6/22
Strength:
Barbell Back Squat
3 x 6-8 reps at 30X1 tempo
2:00 Rest
Conditioning:
Teams of 3 Complete:
I go, You go, They go
3 Full Rounds
6 DB Hang Cleans 35/25#
9 DB Front Squats 35/25#
12 DB Deadlifts 35/25#
Competitor:
Teams of 3 Complete:
I go, You go, They go
3 Full Rounds
6 BB Hang Cleans 155/105#
9 BB Front Squats 155/105#
12 BB Deadlifts 155/105#
Post Results to Zen Planner.
Workout of the Day 04-05-22
Strength
4-5 Sets (20:00 cap)
3 Strict Press
10ea Renegade Row
30-50 Banded Pull Aparts
2:00-3:00 Rest
Conditioning
12:00 As Many Rounds as Possible
20/17 Calorie Row
20 Push-Ups
20 Sit-Ups