Workout of the Day 9-1-2022
Strength:
E3:30 x 4 Rounds
4-6 Back Squat 20X2
4-6 Strict Pull Up 2012 (Weighted or Banded)
Conditioning:
15AMRAP
5 DB Thrusters 35/25#
5 Kipping Pull Ups or 1/4 Kipping Pull Ups
15 Air Squats
200M Run
Competitor:
15AMRAP
5 Thrusters 115/75#
5 Kipping Pull Ups
15 Air Squats
200M Run
*Post results to ZenPlanner
Workout of the Day 8-31-2022
Strength:
In 10:00 Complete
5x3 Snatch @65-75%
Conditioning:
5 Rounds:
Teams of 3 Complete I go, You go, They go
15 Sprawl to Stand
15 Hang Power Snatch 65/45# (unbroken)
Competitor:
5 Rounds:
Teams of 3 Complete I go, You go, They go
15 Sprawl to Lateral Bench Jump Over
15 Power Snatch 75/55# (unbroken)
Post results to ZenPlanner.
Workout of the Day 8-30-22
Conditioning:
3-6-9-12-9-6-3
Row for Cals
Dual DB Floor Press 30/20#
3:00 Rest
3-6-9-12-9-6-3
Bike Cals
Ring Rows
3:00 Rest
E3MOM x 3 Rounds:
:20/side Adductor Side Plank
10/Side Feet Elevated Side Plank Hip Taps
10 Hanging DB Knee Raises
Competitor:
6-9-12-15-12-9-6
Row for Cals
Dual DB Floor Press 50/35#
3:00 Rest
6-9-12-15-12-9-6
Bike Cals
Feet Elevated Row 53/35#
3:00 Rest
E3MOM X 3 Rounds
:20/side Adductor Side Plank
10/Side Feet Elevated Side Plank Hip Taps
10 Hanging DB Knee Raises
Post results to ZenPlanner.
Workout of the Day 8-29-22
Strength
E3:30 x 4 Rounds
8-10 DB RDL 21X1
8-10 /Leg Single Arm Hand Supported KB Drop Lunge 20X1
Conditioning
20EMOM
1. Max Sled Push/Pull 90/45#
2. Max Med Ball Cleans 20/14#
3. Max Ball Slams 30/20#
4. Rest
Competitor
20EMOM
1. Max Sled Push/Pull 135/90#
2. Max Med Ball Cleans 20/14#
3. Max Ball Slams 50/35#
4. Rest
Post results to Zen Planner.
Workout of the Day 8/28/22
Conditioning:
5 Rounds:
:30 DB Goblet Wall Sit 30/20#
:30 Rest
10 D-Ball Squat 70/50#
10 Dual KB Pendlay Row 35/25#
40M KB Front Rack Carry
:30 Rest
:30 Max Cal Bike
:90 Rest
Competitor:
5 Rounds:
:30 DB Goblet Wall Sit 50/35#
:30 Rest
10 D-Ball Squat 100/70#
10 Dual KB Pendlay Row 1.5/1 pood
40M KB Front Rack Carry
:30 Rest
:30 Max Cal Bike
:90 Rest
Post Results to Zen Planner.
Workout of the Day 8/27/22
Conditioning:
5 Rounds:
15 DB Deadlifts 30/20#
12 Hanging Knee Raises
9 DB Push Press
Competitor:
5 Rounds:
21 DB Deadlifts 50/35#
15 Toes to Bar
9 DB Push Press
Post Results to Zen Planner.
Workout of the Day 8/26/22
Strength:
E3:30 x 4 Rounds:
10-12 Close Grip Barbell Bench Press 21X1
:30 Side Plank/Side
Conditioning:
18EMOM
1. 8-12 Bent Hollow Rocks + 8-12 Hands Elevated Push Ups
3. 200M Run
4. 200/150M Row
*Athletes can lower reps round over round as needed, but not below 8 reps
Competitor:
18EMOM
1. 12 Hollow Rocks + 12 Push Ups
3. 200M Run
4. 200/150M Row
Post Results to Zen Planner.
Workout of the Day 8/24/22
Strength:
In 10:00 Complete
5x3 Power Clean @65-70%
Then,
Barbell Clean Cycling Skill Session
Conditioning:
Teams of 2: I go You go
5 Rounds Each
50 Single Unders
10 Barbell Power Cleans 95/65#
8/6 Cal bike
*Aim for Touch and Go unbroken and fast rounds
Competitor:
Teams of 2: I go You go
5 Rounds Each
50 Double Unders
10 Barbell Power Cleans 135/95#
10/8 Cal bike
*Aim for Touch and Go unbroken and fast rounds
Post Results to Zen Planner.
Workout of the Day 8/23/22
Strength:
Handstand Push Up Skill Session
Conditioning:
E3MOM x 4 Sets
6-8 Box Handstand Push Ups
Max Reps Supine Body Rows
Rest 3:00
3 Rounds:
15 Cal Row
9 Burpees Or Sprawls Over the Rower
THEN,
3 Rounds:
20 Tuck Ups
:10 Rest
10 Banded Push Downs on Knees
:10 Rest
:30 Front Leaning Rest
:30 Rest
Competitor:
E3MOM x 4 Sets
6-8 Strict Handstand Push Ups
Max Reps Supine Body Rows
Rest 3:00
3 Rounds:
21 Cal Row
15 Burpees Over the Rower
THEN,
3 Rounds:
10 Tuck Up/V-Up Combo
:10 Rest
10 Hollow Hold DB Pull Overs
:10 Rest
:30 Front Leaning Rest
:30 Rest
Post Results to Zen Planner.
Workout of the Day 8/22/22
Strength:
E3:30 x 4 Rounds
10-12 Barbell RDL 21X1
5-6 /Leg KB Goblet Step Down 30X1
Conditioning:
4-5 Rounds:
9 Barbell Front Squat 115/75#
100M Run
12 Ab-Mat Sit Ups
100M Run
15 Russian KB Swings 53/35#
:60 Rest
Competitor:
4-5 Rounds:
9 Barbell Front Squat 155/105#
100M Run
12 Ab-Mat Sit Ups
100M Run
15 Russian KB Swings 88/60#
:60 Rest
Post Results to Zen Planner.