Endurance 07-25-22

Monday
@CRCF
500m Row
400m RUn
20 Burpees
100 SU's/DU's


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


Endurance 12-21-20

Monday
4x200 / 3x400 / 2x600 / 3x400 / 4x200: emphasis on speed