Workout of the Day 7/7/22

Conditioning:
Teams of 4 Required

Partners Complete
5 Rounds:
P1. 3 Rope Pull to Stand and Lowers
P2. 8 Deadlifts 205/135#
*Switch When Both Partners Complete the work

Then,

5 Rounds:
P1. :20 L-Sit Tuck Hold on Boxes + 10 Box Push Ups
P2. 20M SA Farmer's Carry/arm 53/35#
*Switch When Both Partners Complete the work

*Switch Couplets When Both Teams Complete Thier Couplet

Competitor:
Teams of 4 Required

Partners Complete
5 Rounds:
P1. 2 Rope Climbs
P2. 8 Deadlifts 275/185#
*Switch When Both Partners Complete the work

Then,

5 Rounds:
P1. :20 L-Sit Tuck Hold + 10 Parallette Push Ups
P2. 20M SA Farmer's Carry/arm 88/60#
*Switch When Both Partners Complete the work

*Switch Couplets When Both Teams Complete Thier Couplet

Post Results to Zen Planner.


Workout of the Day 7/6/22

Strength:
Chest to Bar Pull Up Practice

Conditioning:
6 Rounds:
3:00 AMRAP / 2:00 Rest
32 Single Unders
8 Kipping Pull Ups or Hollow Arch Kips
4 Single Arm DB Devil's Press 25/15#
*Pick Up Where You Left Off Each Round
*Work at an AEROBIC/Sustainable Pace

Competitor:
6 Rounds:
3:00 AMRAP / 2:00 Rest
32 Double Unders
8 Chest to Bar Pull Ups
4 Single Arm DB Devil's Press 40/30#
*Pick Up Where You Left Off Each Round
*Work at an AEROBIC/Sustainable Pace

Post Results to Zen Planner.


Workout of the Day 7/5/22

Strength:
E3MOM x 4 Sets
6-8 Front Squats @20X1 Tempo
12-16 DB Gorilla Row @20X1 Tempo

Conditioning:
5 Rounds:
12 DB Box Step Ups 30/20# 20/16"
6 D-Ball Cleans 50/40#
6 D-Ball Squats 50/40#
200M Run

Competitor:
5 Rounds:
12 DB Box Step Overs 50/35# 20/16"
6 D-Ball Cleans 100/70#
6 D-Ball Squats 100/70#
200M Run


Workout of the Day 7/3/22

Conditioning:
16EMOM
1. Devil's Press 20/15# for Max Reps
2. Row for Max Cals
3. Rest
4. Rest
5. KB Swings 1.5/1 pood for Max Reps
6. Row for Max Cals
7. Rest
8. Rest
Thanks @CrossFitLinchpin

Competitor:
16EMOM
1. Devil's Press 35/25# for Max Reps
2. Row for Max Cals
3. Rest
4. Rest
5. KB Swings 2/1.5 pood for Max Reps
6. Row for Max Cals
7. Rest
8. Rest
Thanks @CrossFitLinchpin


Workout of the Day 7/2/22

Conditioning:
Partner "Daniel"
50 Pull-Ups OR Ring Rows Shared
400 meter Run Together
21 Thrusters 95/65# Shared
800 meter Run Together
21 Thrusters 95/65# Shared
400 meter Run Together
50 Pull-Ups or Ring Rows Shared
*1 person works at a time on Thrusters and Pull ups

Competitor:
Partner "Daniel"
50 Pull-Ups Each
400 meter Run Together
21 Thrusters 95/65# Each
800 meter Run Together
21 Thrusters 95/65# Each
400 meter Run Together
50 Pull-Ups Each
*1 person works at a time on Thrusters and Pull ups, each person has to do all the reps


Workout of the Day 7/4/22

Conditioning:
"WOOD"
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps 20/16"
10 Sumo-Deadlift High-Pulls 75/55#
10 Thrusters 75/55#
:60 Rest

Competitor:
"WOOD"
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps 24/20"
10 Sumo-Deadlift High-Pulls 95/65#
10 Thrusters 95/65#
:60 Rest


Workout of the Day 7/1/22

Strength:
E2:30 x 4 Sets
5 Barbell Push Jerks
8/Side Plank Hip Taps/Side

Conditioning:
15AMRAP
300/250M Row
20 Tall Plank Knees to Elbows
10 Sprawl to Box Jumps 24/20"

Competitor:
15AMRAP
300/250M Row
20 Tall Plank Knees to Elbows
10 Sprawl to Box Jumps 24/20"


Workout of the Day 6/30/22

Conditioning:
5 Rounds:
60M KB Farmer's Carry (Heavy)
10 Knees on Box HSPU
:30 Rest
10 DB Stagger Stance RDL's / Leg 60/40#
10 DB Deficit Push Ups
:30 Rest

Competitor:
5 Rounds:
60M KB Farmer's Carry (Heavy)
10 Kipping HSPU
:30 Rest
10 DB Stagger Stance RDL's / Leg 60/40#
10 DB Deficit Push Ups
:30 Rest


Workout of the Day 6/28/22

Strength:
E3MOM x 4 Sets
6-8 Front Squats @20X1 Tempo
12-16 KB Gorilla Row @20X1 Tempo

Conditioning:
16EMOM
1. D-Ball Front Rack Tall Kneel to Standing 50/40#
2. Row @ 10 Damper Setting
3. Reverse Sled Drag 90/45#
4. Rest

Competitor:
16EMOM
1. DBall Front Rack Tall Kneel to Standing 100/70#
2. Row @ 10 Damper Setting
3. Reverse Sled Drag 180/90#
4. Rest


Workout of the Day 6/26/22

Conditioning/Competitor:

4 Rounds:
:30 Max Effort Row
:30 Rest

Then,
A1. Max Load 15M Sled Push < :30
A2. Max Load/Leg DB Suitcase 10 Rep Split Squat

Then,
5AMRAP with a Partner
I go You go Full Rounds
5 D-Ball Cleans 100/70#
5 Burpees over the D-Ball