Workout of the Day 08-29-22
Strength/Conditioning:
5 Power Sets
5 Box Squat @30X0
rest 0:30
10 PVC Jump Over
rest 0:30
10 Kipping Pull-Up / 5 Bar Muscle-Up
rest 0:30
15/12 Calorie Bike
2:00 - 3:00 Rest
Workout of the Day 08-28-22
Strength
5 Rep Max Bench Press
followed by 2 x 5 @ 90%
*superset w/ 25 Pull Aparts
Conditioning
Quick Lynne
3 Sets
Max Reps Dumbbell Bench Press @ Bodyweight / 75%
Max Reps Strict Pull-Up
Rest as needed
Workout of the Day 8/28/22
Conditioning:
5 Rounds:
:30 DB Goblet Wall Sit 30/20#
:30 Rest
10 D-Ball Squat 70/50#
10 Dual KB Pendlay Row 35/25#
40M KB Front Rack Carry
:30 Rest
:30 Max Cal Bike
:90 Rest
Competitor:
5 Rounds:
:30 DB Goblet Wall Sit 50/35#
:30 Rest
10 D-Ball Squat 100/70#
10 Dual KB Pendlay Row 1.5/1 pood
40M KB Front Rack Carry
:30 Rest
:30 Max Cal Bike
:90 Rest
Post Results to Zen Planner.
Workout of the Day 08-27-22
Conditioning
"Karen"
150 Wallballs for Time 14/10, 20/14
Finisher
Rest as needed, followed by
3 Rounds for Quality
15 Ring Row
20 Hanging Knee Tucks
30 Lateral Step-Overs
Workout of the Day 8/27/22
Conditioning:
5 Rounds:
15 DB Deadlifts 30/20#
12 Hanging Knee Raises
9 DB Push Press
Competitor:
5 Rounds:
21 DB Deadlifts 50/35#
15 Toes to Bar
9 DB Push Press
Post Results to Zen Planner.
Workout of the Day 08-26-22
Strength
18:00, Every Minute on the Minute
1 Clean & Jerk
Conditioning
"Grace"
30 Clean and Jerks for time 115/85, 135/95
Workout of the Day 8/26/22
Strength:
E3:30 x 4 Rounds:
10-12 Close Grip Barbell Bench Press 21X1
:30 Side Plank/Side
Conditioning:
18EMOM
1. 8-12 Bent Hollow Rocks + 8-12 Hands Elevated Push Ups
3. 200M Run
4. 200/150M Row
*Athletes can lower reps round over round as needed, but not below 8 reps
Competitor:
18EMOM
1. 12 Hollow Rocks + 12 Push Ups
3. 200M Run
4. 200/150M Row
Post Results to Zen Planner.
Workout of the Day 08-25-22
Strength
3 Sets
5 Pause (:05) Back Squat
5 Chin-Up, heavy
3 Sets
12ea Deficit Split Squat
8-15 Strict Pull-Up
3 Sets
8-15 Dual Dumbbell VMO Squat
8 Bent Over Row
Finisher =]
Workout of the Day 08-24-22
Conditioning
CrossFit Triathlon
40 Minutes, As Many Rounds as Possible
200 Meter Run
0.3 Mile Bike
400 Meter Row
500 Meter Run
0.6 Mile Bike
700 Meter Row
800 Meter Run
0.9 Mile Bike
1000 Meter Row
Workout of the Day 8/24/22
Strength:
In 10:00 Complete
5x3 Power Clean @65-70%
Then,
Barbell Clean Cycling Skill Session
Conditioning:
Teams of 2: I go You go
5 Rounds Each
50 Single Unders
10 Barbell Power Cleans 95/65#
8/6 Cal bike
*Aim for Touch and Go unbroken and fast rounds
Competitor:
Teams of 2: I go You go
5 Rounds Each
50 Double Unders
10 Barbell Power Cleans 135/95#
10/8 Cal bike
*Aim for Touch and Go unbroken and fast rounds
Post Results to Zen Planner.