Workout of the Day 7/28/22
Conditioning:
0-10:00
5-4-3-2-1
Deadlifts 225/155#
10-8-6-4-2
Burpees Over the Bar
10:00 - 20:00
10-9-8-7-6
DB Floor Press 35/25#
DB Front Rack Carry 20M b/n each set
20:00 - 30:00
15-14-13-12-11
Medball Cleans 14/10#
25M SA FC/arm 1.5/1 pood b/n each set
Competitor:
0-10:00
5-4-3-2-1
Deadlifts 315/205
10-8-6-4-2
Burpees Over the Bar
10:00 - 20:00
10-9-8-7-6
DB Floor Press 60/40#
DB Front Rack Carry 20M b/n each set
20:00 - 30:00
15-14-13-12-11
Medball Cleans 20/14#
25M SA FC/arm 2/1.5 pood b/n each set
Workout of the Day 07-27-22
Conditioning
5 Rounds (35:00 cap)
10 Ring Row
20 Walking Lunges
30 Air Squat
400 Meter Run
500 Meter Row
Workout of the Day 7/27/22
Conditioning:
E2MOM x 12-14 Rounds
Station 1:
Bike :90 at 75% Aerobic Effort
Station 2:
8 Tuck Ups
6 Hollow Arch Beat Swings
2 Rope Pull to Stand and Lower
8 Box Jumps 24/20"
Competitor:
E2MOM x 12-14 Rounds
Station 1:
Bike :90 at 75% Aerobic Effort
Station 2:
8 Knees to Elbows
2 Rope Climbs
8 Box Jumps 30/24"
Workout of the Day 07-26-22
Strength
10-10-8-8-8
Sumo Deadlift
Pike Push-Up / Strict Handstand Push-Up
Conditioning
3 Rounds
10 Single Arm Sumo Kettlebell Deadlift Y/B, S/Bk
30 Meter Waiters Carry
-Repeat Second Side-
100 Single Unders / 50 Double Unders
Workout of the Day 7/26/22
Strength:
E3MOM x 4 Sets
3-4 Front Squats @20X1 Tempo
6-8/arm DB Parallette Plank Row @20X1 Tempo
Conditioning:
5 Rounds:
8 Tall Kneel to Standing 40/30#
12 Hands Elevated Push Ups
16 Air Squats
200M Run
*15:00 Time Cap
Competitor:
5 Rounds:
8 Tall Kneel to Standing 70/50#
12 DB Push Ups
24 Air Squats
300M Run
*15:00 Time Cap
Barbell 07-25-22
Monday
A. 5 x 1 Bench Press (same weight across, heavier than last week)
B. Barbell Bicep Pump Chase, 3x
12 Power Curl, 20 Dual DB Bicep Curl, 25 BBell Hi-Pull
C. Chesticle Builders 3x
10 Dual DB Small Inc Bench, 20 Fast Push-Ups, 30, Banded Chest Flys, 50 Banded Tricep Ext
Tuesday
A. 5 x 1 Back Squat (same weight across, heavier than last week)
B. 3 Sets of
10 Heavy Dual DB Front Squat
16 Barbell Front Rack Reverse Lunge
25 VMO Squats, back on foam roller on back wall
C. 10:00, amrap
50m Lite DB Walkinge Lunge
15 Ab Pikes
:30 Plank
Thursday
A. 5 x 1 Deadlift (same weight across, heavier than last week)
B. 3 Sets of
5 Sumo Deadlift
15 HEAVY Russian KBS
25 Stiff Leg Deadlift (lite)
C. 3 Rounds
25 Barbell Hip Thrust
25 GHD Sit-Up
Workout of the Day 07-25-22
Strength
10-10-8-8-8
Front Squat
Strict Pull-Up
Conditioning
4 Rounds
1:00 to Complete
10 Dual Dumbbell Squat 35/25, Y/B / 5 Front Squat 225/155
10-20 Push-Ups
1:00 Calorie Bike
1:00 Rest
Gymnastics 07-25-22
Monday
Dips and TTB
Complete as many rounds as possible in 10 minutes of:
10 Ring dips/Jumping ring Dips
10 Box jumps
10 Toes-to-bars
♀ 24-in box ♂ 30-in box
Workout of the Day 7/25/22
Strength:
E:90 x 6 Sets
3 Power Snatch + 3 OHS
Conditioning:
15AMRAP
10 Hanging Knee Raises
10 Alternating DB Snatch 35/25#
45 Single Unders
Competitor:
12EMOM
15AMRAP
10 Toes to Bar
15 Power Snatches 65/45#
45 Double Unders
Post Results to Zen Planner.