Workout of the Day 1/19/22

Strength:
Chest to Bar Pull Up Practice

Conditioning:
6 Rounds:
:90AMRAP / :90 Rest
5 Deadlifts 135/95
5 Wallballs 14/10#
5 Jumping Chest to Bar Pull Ups Or Kipping Chin Over Bar Pull Ups

Competitor:
6 Rounds:
:90AMRAP / :90 Rest
5 Deadlifts 185/125
5 Wallballs 20/14#
5 Chest to Bar Pull Ups

Post Results to Zen Planner.


Workout of the Day 1/18/22

Conditioning:
12EMOM
Scaled Open 20.2
20AMRAP
4 DB Thrusters 35/20#
6 Hanging Knee Raises
24 Single Unders

Competitor:
Open 20.2
20AMRAP
4 DB Thrusters 50/35#
6 Toes to Bar
24 Double Unders

Post Results to Zen Planner.


Workout of the Day 1/17/22

Strength:
3 x 6
Seated DB Strict Press
10 Side Plank Dips /side

Conditioning:
4-5 Rounds
3 Partial Wall Walks
6 DB Front Rack Lunge +
6 DB Snatch L 30/20#
6 DB Front Rack Lunge +
6 DB Snatch R 30/20#
8 Box Jump Overs 20/16"
:60 Rest

Competitor:
4-5 Rounds
3 Wall Walks
6 KB OH Lunge +
6 KB Snatch L 1.5/1 pood
6 KB OH Lunge +
6 KB Snatch R
8 Box Jump Overs 24/20"
:60 Rest

Post Results to Zen Planner.


Workout of the Day 1/16/22

Strength:
3 Sets:
10 DB Arnold Press 30X1 tempo :45 Rest
8-10 Dual Dumbbell Prone Row 2011 tempo :45 Rest
20 Landmine Twist :90 Rest
Rest 2:00
3 Sets:
10 Barbell Front Rack Drop Lunge / Leg :45 Rest
8-10/leg Stagger Stance Suitcase KB RDL :45 Rest
:30 Hollow Body Hold (Bent if needed) :90 Rest
Rest 2:00
8AMRAP With a Partner or Triplet
Max Sled Push or Pull
Switch Every :30 Mandatory

Post Results to Zen Planner.


Workout of the Day 1/15/22

Strength:
5 x 3 Sumo Deadlift

Conditioning:
Partner WOD
12AMRAP
1-2-3-4-5 each
D-Ball Cleans 100/70#
DB Burpee to Gorilla Row 30/20#
*Both Partners Finish their work before you switch

Competitor:
Partner WOD
12AMRAP
1-2-3-4-5 each
D-Ball Cleans 100/70#
Burpee Pull Ups
*Both Partners Finish their work before you switch

Post Results to Zen Planner.


Workout of the Day 1/14/22

Strength:
8EMOM
2 Power Snatch +
1 Squat Snatch

Conditioning:
5 Rounds:
6 Snatch Grip Deadlifts 75/55#
6 Power Snatch
12 Sprawl to Box Jump
:60 Rest

Competitor:
5 Rounds:
3 Snatch Grip Deadlifts 115/75#
4 Power Snatch
5 Overhead Squats
12 Sprawl to Box Jump 24/20"
:60 Rest

Post Results to Zen Planner.


Workout of the Day 1/13/22

Strength:
5 x 3
Front Squat

Conditioning:
4 Rounds:
:45 Work / :15 Rest/Transition
1. DB Hang Squat Clean Thrusters 25/20#
2. Single Unders
3. DB Box Step Overs 20/20# 20/16"
4. Rest

Competitor:
4 Rounds:
:45 Work / :15 Rest/Transition
1. Barbell Hang Squat Clean Thrusters 75/55#
2. Double Unders
3. DB Box Step Overs 45/30# 20/16"
4. Rest

Post Results to Zen Planner.


Workout of the Day 1/12/22

Strength:
Kipping Pull Up Practice
5 x 3 Beat Swings + 1 Pull Up + 3 Beat Swings
OR
5 x 12-15 Banded Beat Swings

Conditioning:
E2MOM x 6 Rounds
200M Run
12 American KB Swing 1/.75 pood
6 Kipping 1/4 or 1/2 Pull Ups

Competitor:
E2MOM x 6 Rounds
200M Run
12 American KB Swing 1.5/1 pood
6 Kipping Pull Ups

Post Results to Zen Planner.


Workout of the Day 1/11/22

Conditioning:
Open 19.1
15AMRAP
19 Wallballs 14/10#
19 Cal Row

Competitor:
Open 19.1
15AMRAP
19 Wallballs 20/14#
19 Cal Row

Post Results to Zen Planner.


Workout of the Day 1/10/22

Strength:
3 x 6-8
Seated DB Strict Press
:30 Side Plank Rotations

Conditioning:
Every 4mins x 5 Sets
3 Devils Press 35/25#
6 DB Burpee
9 Dumbbell Push Press
9/7 Cal Bike

Competitor:
Every 4mins x 5 Sets
3 Devils Press 50/35#
6 DB Burpee
9 Dumbbell Push Press
12/9 Cal Bike

Post Results to Zen Planner.