Workout of the Day 05-26-22
Strength
3 Sets
8 Strict Handstand Push-Up
8-10ea Front Rack Reverse Lunge
8ea Bird Dog Row
Conditioning
10-9-8-7...1 Handstand Push-Up
2-4-6-8...20 Jumping Lunge
*100 Meter Jog after each round
Workout of the Day 5/26/22
Strength:
Back Squat
4 x 4-6 20X1 Tempo, rest :90 - 2:00
Conditioning:
4 Rounds:
9 Ring Rows
12 DB Reverse Lunges 30/20#
9/7 Cal Bike
12 Wall Balls 14/10#
:60 Rest
Competitor:
4 Rounds:
9 Chest To Bar Pull Ups
18 DB Reverse Lunges 45/30#
9/7 Cal Bike
18 Wall Balls 20/14#
:60 Rest
Post Results to Zen Planner.
Workout of the Day 05-25-22
Conditioning
30:00 Time Cap
Partner I Go, You Go, Full Rounds
3 Rounds ea.
12 Dumbbell Thrusters 35/25, 50/35
15 Dumbbell Power Clean
3 Rounds ea.
20/15 Calorie Bike
50 Jump Rope / Double Unders
3 Rounds ea.
400 Meter Row
Workout of the Day 5/25/22
Conditioning/ Competitor:
3 Rounds NFT
40M Farmer's Carry (Heavy)
20 Kneeling Banded Pull Aparts
10 DB on Knee External Rotation/side
5 Rounds:
Row 500M @ 2k pace + :02
rest 2:00
Post Results to Zen Planner.
Workout of the Day 05-24-22
Strength
5 Sets
5 Bench Press
5 Strict Pull-Up
30-50 Banded Pull Aparts
Conditioning
3:00 As Many Rounds as Possible
10 Sprawl
10 Ring Row
3:00 Max Calorie Row
Competitor
3:00 As Many Burpee Pull-Ups as Possible
3:00 Max Calorie Row / Bike
Workout of the Day 5/24/22
Strength:
Barbell Push Press
4 x 4-6 Self Directed Tempo,
rest :45
:30 Banded Pallof Hold/side
Rest :90
Conditioning:
7AMRAP
5 DB Hang Squat Clean Thruster 35/25#
10 Lateral Sprawls Over the DB's
Competitor:
7AMRAP
5 Hang Squat Clean Thruster 135/95#
10 Lateral Burpees Over the Bar
Post Results to Zen Planner.
Gymnastics 05-23-22
Monday
HSPU & Pull Ups
3 Rounds
100 Double-unders Buy in and Cash Out
15 Chest To Bar Pull-ups
12 Toes-To Bar
9 Handstand Push-ups
Endurance 05-23-22
Monday
5.23 - LW Make-Up! @ CRCF
TWO Endurance AMRAPs:
20AMRAP 100M Run/row + 10 Burpees
200m Row + 20 Burpees 300m Row + 30 Burpees
400m Row + 40 Burpees 500m Row + 50 Burpees
600m Row + 60 Burpees... ... ...
(2:00 Rest)
20AMRAP
25/20c Bike
20 Wall Balls
:20 Wall sit
Barbell 05-23-22
Monday
A. 8-1-8-1-8-1-8-1 Bench Press w/ minor incline (1 plate under the bench) sset w/ 20 banded pull aparts. Focus on the heavy 8's
B. 100 DB Bench. Every drop = 15 strict pull-ups & 15 Ring rows
Tuesday
A. 8-1-8-1-8-1-8-1 Deadlift, focus on the heavy 8's
B. 3 Rounds
10 Jefferson Curl
8ea Single Leg Landmine RDL
25 Hanging Knee Tucks
C. Glute Finisher
Thursday
A. 8-1-8-1-8-1-8-1 Back Squat, focus on the heavy 8's
B. 3 Rounds
20 Front Rack Reverse Lunge
20 Weighted Glute Bridges
C. Core Finisher & Hip Thrusts