Workout of the Day 4/5/22
Conditioning/Competitor:
Running Skill Development Drills
2x 400M run, EXACTLY to practice pacing
See 400m Pace Time Chart
*10 Very slow lunges between sets
4 x 600M Run
Rest = Work, jog 300M in the rest
Kipping Pull Ups
3-4 rounds NFT
:20s Plank Hold + 10 Commandos
:20 Active Bar Hang + 5 Beat Swings
2 1/4 Kipping pullups + 1 Kipping pull up
Post Results to Zen Planner.
Gymnastics 04-04-22
Monday
HSPU + T2B
12 AMRAP
10 right-arm dumbbell overhead squats
5 Handstand Push-ups
10 left-arm dumbbell overhead squats
15 toes-to-bar
Olympic Weightlifting 04-04-22
Wednesday
Clean/ Split Jerk w/ 3 sec pause at each position
55% 1x3
60% 3x3
Clean & Split Jerk
60% 1x4
70% 1x4
80% 3x3
85% 1x3
Mobility Finisher
Thursday
Snatch w/ 3 sec pause at each position
55% 1x3
60% 3x3
15E3MOM
3 snatch + 3 snatch push press + 3 OHS
Finisher
3 rounds
10 GHD back ext + 10 sec hold
1 min inverted plank
Endurance 04-04-22
Monday
Low to High Challenge @ Track
100m (:30 rest), 200m (:45 rest), 400m (:60 rest) , 800m (:90 rest), 1200m (2:00 rest), 1600
Workout of the Day 04-04-22
Strength
3-4 Sets (20:00 cap)
4 Back Squats
16 Dumbbell Walking Lunges
25 Dual Kettlebell Squats
2:00-3:00 Rest
Conditioning
Teams of 2
10:00 As Many Calories as Possible
0:25 Efforts (you each go each minute)
Workout of the Day 4/4/22
Strength:
Barbell Strict Press
3 x 6-8 reps at 11X1 tempo
2:00 Rest
Conditioning:
E3MOM x 6 Rounds:
1. In 2:00, 12/9 Cal Bike +
Max Ring Rows in Remaining Time
2. In 2:00, 15/10 Cal Row +
Max Push Ups or box Push Ups in Remaining Time
Competitor:
E3MOM x 6 Rounds:
1. In 2:00, 15/12 Cal Bike +
Max Ring Rows in Remaining Time
2. In 2:00, 20/15 Cal Row +
Max Push Ups in Remaining Time
Post Results to Zen Planner.
Workout of the Day 04-03-22
Conditioning
40:00 of Cardio, can switch or keep consistent which implement
@0,8,16,24,32
10 Alternating Dual Split Cleans w/ 1ea Single Arm Press ea.
@4,12,20,28,36
10 Dual Dumbbell Step-Over & 15 Sprawl
Workout of the Day 4/3/22
Strength:
3 Super Sets:
Dual DB Romanian Deadlift
8 reps 2121 Tempo
:45 Rest
Barbell Bench Press
8 reps 2121 Tempo
:90 Rest
Conditioning/Competitor:
12AMRAP
Partner I Go, You Go Full Rounds
5 D-Ball Cleans 100/70#
20M D-Ball Carry
5 D-Ball Squats
Rest 5:00
Max Distance Rope Sled Drag
6:00
Teams of 4 I go, You go 10M Distances
Post Results to Zen Planner.
Workout of the Day 04-02-22
Conditioning
Speed Dating Saturday!
@ Minute 0
Grace or Isabelle
30 Ground to Overhead 95/65, 135/95
@ Minute 10
Fran
21-15-9
Thruster 45/35, 95/65
Ring-Row / Pull-Up
@ Minute 20
2 Rounds of Kelly
400 Meter Run
30 Box Jumps
30 Wallballs
Workout of the Day 4/2/22
Conditioning:
E5MOM x 4 Rounds:
8 DB Push Press 35/25#
10 Sit ups
24/20 Cal Row
10 Sit ups
8 DB Push Press 35/25#
Competitor:
E5MOM x 4 Rounds:
10 Kipping HSPU
12 Sit ups
30/24 Cal Row
12 Sit ups
10 Kipping HSPU
Post Results to Zen Planner.