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.
Workout of the Day 8/5/22
Strength:
E2:30 x 4 Sets
3 Barbell Push Jerks
8 Side Plank Rotations/side
Conditioning:
12AMRAP
2-4-6-8-10-12...etc.
DB Push Press 35/25#
*7/5 Cal Bike + :20 Plank after each set
Competitor:
12AMRAP
2-4-6-8-10-12...etc.
Push Press 115/75#
*8/6 Cal Bike + :30 Plank after each set
Post Results to Zen Planner.
Workout of the Day 8/3/22
Conditioning:
6 Rounds:
3:30 AMRAP / 1:30 Rest
30 Double Unders or Single Unders
4 Jumping Bar Muscle Ups
5 V-Ups or Tuck Ups
6 Box HSPU
*Pick Up Where You Left Off Each Round
*Work at an AEROBIC/Sustainable Pace
Competitor:
6 Rounds:
3:30 AMRAP / 1:30 Rest
30 Double Unders
4/3 Bar Muscle Ups
5 V-Ups
6 Kipping HSPU
*Pick Up Where You Left Off Each Round
*Work at an AEROBIC/Sustainable Pace
Post Results to Zen Planner.
Workout of the Day 8/4/22
Conditioning:
Partner Workout
5 Rounds:
P1. 10 R/L Single Arm KB suitcase Deadlift 53/44#
10 Sprawl to Box Jumps 24/20"
P2. 500/400M Row
Competitor:
Partner Workout
5 Rounds:
P1. 10 R/L Single Arm KB suitcase Deadlift 88/60#
15 Sprawl to Box Jumps 24/20"
P2. 500/400M Row
Post Results to Zen Planner.
Workout of the Day 8/2/22
Strength:
E3MOM x 4 Sets
3-4 Front Squats @10X1 Tempo
6-8/arm KB Parallette Plank Row @20X1 Tempo
Conditioning:
4 Rounds:
:45 Work/ :15 Rest
D-Ball Squat 70/50#
Sled Push 45/25#
Alternating Goblet Reverse Drop Lunge 35/25#
Rest
Competitor:
4 Rounds:
:45 Work/ :15 Rest
D-Ball Squat 100/70#
Sled 135/70#
Alternating Goblet Reverse Drop Lunge 1.5/1 pood
Rest
Post Results to Zen Planner.
Workout of the Day 8/1/22
Strength:
E:90 x 6 Sets
2 Squat Clean and Jerks
Conditioning:
6 Rounds:
7 DB Hang Power Clean 30/20#
14 Box Dip Support Tuck Ups
200M Run
:30 Rest
Competitor:
6 Rounds:
7 DB Hang Power Clean 50/35#
14 Ring Dip Support Tuck Ups
200M Run
:30 Rest
Post Results to Zen Planner.