Workout of the day: 11/22/20
Strength:
3 x 10 Pause Barbell Bench Press
Accessory:
3 Cycles
:30 Work / :15 Rest
1. Parallette Push Ups OR DB Tricep Skull Crusher
2. Glute Bridge KB Crush Press
3. Banded Pull Aparts
4. Rest
Conditioning/Competitor:
Then,
3 x 400M Run
Rest :90 between each effort
Post Results to Zen Planner
Workout of the day: 11/21/20
Conditioning:
Partner Workout:
16AMRAP
30 Wall Balls 14/10#
20 Box Jumps, 20/16"
10 DB Thrusters, 35/25#
*Break up work however you choose
Competitor:
Partner Workout:
16AMRAP
70 Wall Balls 20/14#
50 Box Jumps, 24/20"
30 Thrusters, 95/65#
*Break up work however you choose
Post Results to Zen Planner
Workout of the day: 11/20/20
Giving Thanks Partner Food Raiser Comp. Day!
WOD 1:
1:00 Max Reps Jump Rope (Each DU worth 3 points, Each SU worth 1 point)
WOD 2:
3:00 to complete - 20 Burpees or Sprawls / Max Cal Bike in Remaining Time
WOD 3:
Partner WOD
9AMRAP (as far as you can get together)
Partner I go You go
2-4-6-8-10-12-14-16-18-20...etc.
Air Squats
Single Arm Snatch
*Break up work as desired
Workout of the day: 11/19/20
Strength:
3 x 10 Pause Back Squat 2211 tempo
Conditioning:
3 Sets of
3 Rounds:
5 Supine Toes to Bar
7 American KB Swings 1.5/1 pood
9/7 Cal Row @ moderate effort
*Rest/walk 2:00 after each set
Competitor:
3 Sets of
3 Rounds:
5 Toes to Bar
7 American KB Swings 2/1.5 pood
9/7 Cal Assault Bike @ moderate effort
*Rest/walk 2:00 after each set
Post Results to Zen Planner
Workout of the day: 11/18/20
Strength:
Build to a Heavy Single Power Clean in 10 minutes
Conditioning:
18-14-10-6
Hang Power Clean 95/65#
Burpee Step Up OR Burpee Or Sprawl
Competitor:
18-14-10-6
Power Clean 155/105#
Burpee Box Jump Over 24/20"
Post Results to Zen Planner
Workout of the day: 11/17/20
Strength:
3 Rounds:
8/leg DB Suitcase Step Up (in a row/side) +
8/arm Parallette Plank Rows
:60 rest
Conditioning:
14AMRAP
10/8 cal bike
5 Feet Elevated Ring Rows OR Ring Rows
10-15 Bent Hollow Rocks
200M Run
10 DB Front Rack Lunge 30/20#
Competitor:
14AMRAP
250/200M Row
5/3 Strict Pull Ups
10 Rower Pike Ups
200M Run
10 DB Front Rack Lunge 50/35#
Post Results to Zen Planner
Workout of the day: 11/16/20
Strength:
3 x 10 Push Press
OR
4 x 5 Push Jerk
Conditioning:
9 Rounds:
25 Jump Rope
5 DB Push Press 40/30#
Competitor:
3 Rounds:
75 Double Unders
15 Push Jerks 125/85#
Post Results to Zen Planner