Workout of the Day 9-1-2022
Strength:
E3:30 x 4 Rounds
4-6 Back Squat 20X2
4-6 Strict Pull Up 2012 (Weighted or Banded)
Conditioning:
15AMRAP
5 DB Thrusters 35/25#
5 Kipping Pull Ups or 1/4 Kipping Pull Ups
15 Air Squats
200M Run
Competitor:
15AMRAP
5 Thrusters 115/75#
5 Kipping Pull Ups
15 Air Squats
200M Run
*Post results to ZenPlanner
Workout of the Day 8-31-2022
Strength:
In 10:00 Complete
5x3 Snatch @65-75%
Conditioning:
5 Rounds:
Teams of 3 Complete I go, You go, They go
15 Sprawl to Stand
15 Hang Power Snatch 65/45# (unbroken)
Competitor:
5 Rounds:
Teams of 3 Complete I go, You go, They go
15 Sprawl to Lateral Bench Jump Over
15 Power Snatch 75/55# (unbroken)
Post results to ZenPlanner.
Workout of the Day 08-31-22
Conditioning
2 Rounds, 1:00 b/w efforts, 2:00 b/w rounds
5:00
1000 Meter Row
Max WallBalls in time remaining
5:00
800 Meter Run
Max Double Unders in time remaining
5:00
1 Mile Bike
Max Rounds of Cindy in time remaining
Olympic Weightlifting 08-29-22
Wednesday
Snatch Push Presses
4x4
1 snatch w/ pause at knee + 1 snatch
55% 1x1
60% 1x1
65% 2x1
70% 3x1
75% 2x1
Finisher
3 rounds
4 snatch pull tempos 70-80%
15 leg raises
Gymnastics 08-29-22
Monday
Handstand Walk Progressions
Handstand skill work. Turns & walking
5 Rounds
8 Knees to elbow
8 Alt Dumbbell snatch/Squat Snatch/KB Squat Clean
10 Foot Handstand Walk + Turn + 10ft Handstand Walk Scale to Cartwheels and bear crawls
Endurance 08-29-22
Monday
Lap & Burn:
400m Run (1 Lap)
10 Jumping Jacks
10 Air Squats
10 Push Ups
10 Mt. Climbers
10 Burpees
Repeat 10x
Barbell 08-29-22
Monday
A. 5 x 3 Strist Press (heavier than last week)
Supersets (heavier than last week)
B. 3 x 5-8 Strict Pull-Up & 15 Single DB OH Tricep Ext
C. 3 x 5-8 Dual DB Bent Row & 15 Barbell Pull Over
D. 3 x 5-8 Chin-Up & 15 Close Grip Bench Press
Tuesday
A. 5 x 3 Pause Back Squat (heavier than last week)
Supersets (heavier than last week)
B. 3 x 8 Dual KB Squat & 15 Hip Thrust
C. 3 x 8ea Dual KB Front Rack Rev Lunge & 20 Frog Pump
D. 3 x 8 Dual KB Deadlift & 20 GHDSU
Thursday
A. 5 x 3 Conventional Deficit Deadlift (heavier than last week)
Supersets (heavier than last week):
B. 3 x 8 Stiff Leg Deficit Deadlift & 12 Goblet Squat
C. 3 x 8ea Staggered Stance RDL & 15 VMO Squat
D. 3 x 8ea Snatch Grip RDL & 50 Banded Ham Curls
Workout of the Day 08-30-22
Strength
3 x 12 Dumbbell Incline Press
8ea Dual Kettlebell Staggered Stance RDL
Conditioning
3 Rounds ea. Partner I Go, You Go, Full Rounds
20 Single Arm Snatch 45/30, 60/45
20 Burpees over Dumbbell
Workout of the Day 8-30-22
Conditioning:
3-6-9-12-9-6-3
Row for Cals
Dual DB Floor Press 30/20#
3:00 Rest
3-6-9-12-9-6-3
Bike Cals
Ring Rows
3:00 Rest
E3MOM x 3 Rounds:
:20/side Adductor Side Plank
10/Side Feet Elevated Side Plank Hip Taps
10 Hanging DB Knee Raises
Competitor:
6-9-12-15-12-9-6
Row for Cals
Dual DB Floor Press 50/35#
3:00 Rest
6-9-12-15-12-9-6
Bike Cals
Feet Elevated Row 53/35#
3:00 Rest
E3MOM X 3 Rounds
:20/side Adductor Side Plank
10/Side Feet Elevated Side Plank Hip Taps
10 Hanging DB Knee Raises
Post results to ZenPlanner.
Workout of the Day 8-29-22
Strength
E3:30 x 4 Rounds
8-10 DB RDL 21X1
8-10 /Leg Single Arm Hand Supported KB Drop Lunge 20X1
Conditioning
20EMOM
1. Max Sled Push/Pull 90/45#
2. Max Med Ball Cleans 20/14#
3. Max Ball Slams 30/20#
4. Rest
Competitor
20EMOM
1. Max Sled Push/Pull 135/90#
2. Max Med Ball Cleans 20/14#
3. Max Ball Slams 50/35#
4. Rest
Post results to Zen Planner.