Workout of the Day 08-14-22
Strength
10-8-6-6-4
Bench Press
:30 L-Hang & 50 Pull Aparts
Conditioning
15:00 As Many Rounds as Possible
15 Calorie Row
9 Burpees
1 Rope Climb
Competitor
15:00 As Many Rounds as Possible
15 Calorie Row
9 Ring Dips
3 Legless Rope Climbs
Workout of the Day 8/14/22
Conditioning:
8-8-8
Thrusters 95/65#
Jumping Pull Ups
Bike for Cals
7-7-7
6-6-6
5-5-5
4-4-4
Teams of 3 Complete Each Set, I go you go they go
Try to Stay Under :75 per set
Competitor:
10-10-10
Thrusters 135/95#
Chest to Bar Pull Ups
Bike for Cals
9-9-9
8-8-8
7-7-7
6-6-6
Teams of 3 Complete Each Set, I go you go they go
Try to Stay Under :75 per set
Post Results to Zen Planner.
Workout of the Day 08-13-22
Conditioning
"Nancy"
5 Rounds for Time
400 Meter Run
15 Overhead Squats 95/65
Finisher
Rest as needed, followed by
3 Rounds for Quality
3, :05 Pause Overhead Squat
25 Anterior Tibialis Raise
:30 Slow Famers March each side
Workout of the Day 8/13/22
Conditioning:
Scaled Partner "Wittman"
7 Rounds I go You go Each Movement
15 KB Swings 35/25#
15 Power Cleans 75/55#
15 Box Jumps 20/16"
Partner 1 does 15 KBS, then Partner 2 does 15 KBS....etc.
Competitor:
Partner "Wittman"
7 Rounds I go You go Each Movement
15 KB Swings 1.5/1 pood
15 Power Cleans 95/65#
15 Box Jumps 24/20"
Partner 1 does 15 KBS, then Partner 2 does 15 KBS....etc.
Post Results to Zen Planner.
Workout of the Day 08-12-22
Strength
8 Sets
Every 0:40
Odd: Hang Power Clean & Push Press or Push Jerk
Even: Alternate, 0:20 Hollow Hold & Double Under Practice
Conditioning
Partners Share Reps
15:00 As Many Roudns as Possible
40 Power Cleans 95/65, 155/105
50 Calorie Bike
Workout of the Day 8/12/22
Strength:
3RM Push Jerk
Conditioning:
15AMRAP
50 Single Unders
10 Walking Lunge Steps
10 Sit Ups
Competitor:
15AMRAP
35 Double Unders
10 Walking Lunge Steps
10 Sit Ups
Thanks @crossfitlinchpin
Post Results to Zen Planner.
Workout of the Day 08-11-22
Strength
3 Sets
15 Back Squat
8 Chin-Up
3 Sets
12-16 Front Rack Reverse Lunge
8 Pull-Up
3 Sets
8ea Single Front Rack Kettlebell Squat
8-12ea Lawnmower Row
Workout of the Day 8/11/22
Conditioning:
20EMOM
1. 10 Deadlift 185/125#
2. 25M SA FC/Arm 1.5/1 pood
3. :10 Dip Support Hold, :10 Rest, :10 Dip support Hold
4. 12 Burpees or Sprawls
Competitor:
20EMOM
1. 10 Deadlift 275/185#
2. 25M SA FC/Arm 2/1.5 pood
3. :30 Top of Ring Dip Support Hold
4. 12 Burpees Over the Bar
Post Results to Zen Planner.
Workout of the Day 08-10-22
Conditioning
6 Rounds, 30:00 Cap
10 Dumbbell Burpee Deadlift 35/25, 50/35
200 Meter Run
0.3 Mile Bike
400 Meter Row
Workout of the Day 8/10/22
Conditioning:
6 Rounds:
4 Strict Pull Ups (Banded as needed)
6 Box Jumps 24/20"
:30 HS Hold (Pike on Box as needed)
6 Supine Leg Lowering
300M Run
Competitor:
6 Rounds:
4 Bar Muscle Ups
6 Box Jumps 24/20"
30' HS Walk
6 Toes to Bar
400M Run
Post Results to Zen Planner.