Workout of the Day 8/19/22
Strength:
E3:30 x 4 Rounds:
10-12 DB Bench Press 21X1
:30 Pallof Hold/Side
Conditioning:
6 Rounds:
300M Run
1 Rope Climb (2 pull to stand and Lower)
:30 Plank
1 Rope Climb (2 pull to stand and Lower)
Competitor:
6 Rounds:
300M Run
1 Legless Rope Climb
:30 Plank
1 Rope Climb
Post Results to Zen Planner.
Workout of the Day 08-18-22
Strength
3 Sets
5 Pause (:05) Back Squat
5 Chin-Up, heavy
3 Sets
16 FFE Reverse Lunge
8 Pull-Up
3 Sets
20 VMO Squat, slow and deep
8ea Renegade Row
Finisher =]
Workout of the Day 8/18/22
Strength:
E3:30 x 4 Rounds
6-8 Back Squat 20X2
6-8 Strict Pull Up 2012 (Weighted or Banded)
Conditioning:
Partner WOD (share all the work)
50-40-30-20-10
Wall Balls 20/14#
KB Swings 1.5/1 pood
*15:00 Cap
Competitor:
For Time
50-40-30-20-10
Wall Balls 20/14#
KB Swings 1.5/1 pood
*15:00 Cap
Post Results to Zen Planner.
Workout of the Day 08-17-22
Conditioning
40 Minutes, As Many Rounds as Possible
10 DBall Cleans 70/50, 150/100
500 Meter Run
0.6 Bike
700 Meter Row
Workout of the Day 8/17/22
Strength:
In 10:00 Complete
5x3 Snatch @65-70%
Then,
Barbell Snatch Cycling Skill Session
Conditioning:
Scaled 2021 CrossFit Games Event 9
21-15-9
Bike for Cals
Hang Power Snatches 75/55#
Competitor:
2021 CrossFit Games Event 9
21-15-9
Bike for Cals
Snatches 105/75#
Post Results to Zen Planner.
Workout of the Day 08-16-22
Strength
10-8-5-4-3
Sumo Deadlift
Strict Handstand Push-Up
Conditioning
12:00 As Many Rounds as Possible
5 Sumo Deadlift 135/95, 225/155
6 Knee Tuck / Toes to Bar
7 Ring Row / Pull-Ups
8 Box Jumps
Competitor
12:00 As Many Rounds as Possible
5 Sumo Deadlift 275/215
5 Bar Muscle-Ups
Workout of the Day 8/16/22
Strength:
Kipping Pull Up Skill Session
Conditioning:
Partner I go You go Full Rounds
3 Rounds
8 1/4 Kipping Pull Ups
12/9 Cal Bike
8 Ring Rows
Right Into
3 Rounds:
8 Push Ups
12/9 Cal Row
8 Sprawls
Then:
E3MOM x 4 Rounds:
:15 Adductor Side Plank L
:15 Adductor Side Plank R
:20 Elbow Plank
:40 Quadruped Crawl
Competitor:
Partner I go You go Full Rounds
3 Rounds
8 Kipping Pull Ups
12/9 Cal Bike
8 Feet Elevated Ring Rows
Right Into
3 Rounds:
8 Push Ups
12/9 Cal Row
8 Burpees
Then:
E3MOM x 4 Rounds:
:20 Adductor Side Plank L
:20 Adductor Side Plank R
:20 Elbow Plank
:40 Quadruped Crawl
Post Results to Zen Planner.
Barbell 08-15-22
Monday
A. 3 x 5-8 Strict Press (heavier than last week)
Supersets:
B. 3 x 12 Strict Pull-Up & 25 Single DB OH Tricep Ext
C. 3 x 12 Dual DB Bent Row & 25 Barbell Pull Over
D. 3 x 12 Chin-Up & 25 Close Grip Bench Press
Tuesday
A. 3 x 5-8 Pause Back Squat (heavier than last week)
Supersets:
B. 3 x 12 Dual KB Squat & 20 Hip Thrust
C. 3 x 12ea Dual KB Front Rack Rev Lunge & 20 Frog Pump
D. 3 x 12 Dual KB Deadlift & 20 GHDSU
Thursday
A. 3 x 5-8 Conventional Deficit Deadlift (heavier than last week)
Supersets:
B. 3 x 12 Stiff Leg Deficit Deadlift & 20 Goblet Squat
C. 3 x 12ea Staggered Stance RDL & 20 VMO Squat
D. 3 x 12ea Snatch Grip RDL & 50 Banded Ham Curls
Workout of the Day 08-15-22
Strength
10-8-5-4-3
Front Squat
Strict Pull-Up
Conditioning
5 Rounds, 9:00 Cap
8 Front Squat 95/65, 155/105
200 Jump Rope
Competitor
5 Rounds, 9:00 Cap
1 Front Squat 275/215
100 Double Unders
Workout of the Day 8/15/22
Strength:
E3:30 x 4 Rounds
10-12 DB RDL 21X1
10-12 /Leg Single Arm Hand Supported KB Drop Lunge 20X1
Conditioning:
E4MOM x 5 Rounds:
12 Alternating SA Hang Squat Cleans 30/20#
9 Box Jumps 20/16"
6 Dual DB Deadlifts 30/20#
12/9 Cal Row
Competitor:
E4MOM x 5 Rounds:
12 Alternating SA Hang Squat Cleans 50/35#
9 Box Jumps 24/20"
6 Dual DB Deadlifts 50/35#
15/12 Cal Row
Post Results to Zen Planner.