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.


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.


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 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 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 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 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.


Workout of the Day 8/8/22

Strength:
3 RM Squat Snatch

Conditioning:
6EMOM
5 Power Snatch 95/65#

Competitor:
Isabel:
30 Snatch for Time 135/95#

Post Results to Zen Planner.


Workout of the Day 8/7/22

Conditioning:
Teams of 3 Complete:
6 Rounds Each, I go, you go, they go full rounds
12 Alternating DB Snatches 40/30#
9 Box Jump Overs 20/16"
40M Shuttle Run with line straddle
(5m out and back
10m out and back
5m out and back)

Competitor:
Teams of 3 Complete:
6 Rounds Each, I go, you go, they go full rounds
12 Alternating DB Snatches 70/50#
9 Box Jump Overs 24/20"
40M Shuttle Sprint with Hand Touch
(5m out and back
10m out and back
5m out and back)

Post Results to Zen Planner.


Workout of the Day 8/6/22

Conditioning:
"Cindy"
20AMRAP
5 Jumping Pull Ups
10 Box Push Ups
15 Air Squats

Competitor:
"Cindy"
20AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Post Results to Zen Planner.