Endurance 01-16-23
Tuesday
1/17: Cardio Complex (For Time) @ CRCF
1000m Row
1-Mile Bike
800m Run
200 Single Unders
(:90 Rest)
750m Row
0.8 Mile Bike
600m Run
150 Single Unders
(:90 Rest)
500m Row
0.6 Bike
400m Run
100 Single Unders
(:90 Rest)
250m Row
0.4 Bike
200m Run
50 Singel Unders
Workout of the Day 05-03-22
Strength
3 Sets
12-15 Bench Press
12-15 Strict Pull-Up
Conditioning
3 Rounds
20 Kettlebell Swings
20 Barbell Curls
20 Push-Ups
Gymnastics 03-14-22
Monday
20 EMOM
20-30s Hanging Tuck Hold
:30 HSPU
:10 Ring Kips
20-30s Ring Support
Workout of the Day 10/26/21
Conditioning:
For Time
3 Rounds
8/6 Strict Pull Ups (Banded)
200M Run⠀⠀⠀⠀⠀⠀⠀⠀⠀
Into:⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 Rounds
12 DB Floor Press
12 DB Gorilla Rows
Into:
3 Rounds
12 Box Push Ups
12 Body Rows
Competitor:
For Time
3 Rounds
4/3 Weighted Pull Ups or Strict Muscle Ups
200M Run⠀⠀⠀⠀⠀⠀⠀⠀⠀
Into:⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 Rounds
12 DB Floor Press
12 DB Gorilla Rows
Into:
3 Rounds
12 Push Ups
12 Body Rows
Post Results to Zen Planner.
Workout of the day: 5/21/21
Gymnastics Practice:
3 x 10 Alternating Pistols (emphasize control)
OR 3 x 5/side High Box Lowering
Strength:
4-4-4 Front Squat
Conditioning:
4 Rounds:
14 Box Jump Step Down 20/16"
12 Tuck Up
10 Dual Russian DB Swings 30/20#
8 Dual DB Cleans
6 Dual DB Squats
Competitor:
4 Rounds:
14 Box Jump Step Down 24/20"
12 Tuck Up
10 Dual Russian KB Swings 1.5/1 pood
8 Dual KB Cleans
6 Dual KB Squats
Post Results to Zen Planner.
Olympic Weightlifting 05-05-21
Wednesday
Clean & Jerks
65-80% 3x2
85% 1x1
90% 1x1
95% 3x1
75% 3x1
Finisher
Clean Pulls
110% 5x1
Workout of the day: 2/14/21
Conditioning:
"Valentine's Day WOD"
2AMRAP
Synchro Sit Ups
14AMRAP
I Go, You Go Full Rounds
2 DB Squat Clean Thrusters 35/25#
14 KBS 1.5/1 pood
Then,
21 Synchro Sprawls to Finish
Competitor:
"Valentines Day WOD"
2AMRAP
Synchro Weighted Sit Ups 25/15#
14AMRAP
I Go, You Go Full Rounds
2 Squat Clean Thrusters 155/105#
14 KBS 2/1.5 pood
Then,
21 Synchro Burpees to Finish
Post Results to Zen Planner
Workout of the Day 01-15-21
Conditioning
35 Minutes, Split Reps w/ Partner
600 Meter Run together
40 MedBall Cleans / Wallballs
30 Sit-Ups / Toes to Bar
20 Push-Ups / HSPU
