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Gymnastics

May 22, 2022

Gymnastics 05-23-22

Monday
HSPU & Pull Ups
3 Rounds
100 Double-unders Buy in and Cash Out
15 Chest To Bar Pull-ups
12 Toes-To Bar
9 Handstand Push-ups

Endurance

May 22, 2022

Endurance 05-23-22

Monday
5.23 - LW Make-Up! @ CRCF
TWO Endurance AMRAPs:
20AMRAP 100M Run/row + 10 Burpees
200m Row + 20 Burpees 300m Row + 30 Burpees
400m Row + 40 Burpees 500m Row + 50 Burpees
600m Row + 60 Burpees... ... ...
(2:00 Rest)
20AMRAP
25/20c Bike
20 Wall Balls
:20 Wall sit

Olympic Weightlifting

May 22, 2022

Olympic Weightlifting 05-23-22

Wednesday

Max Out Snatch

Barbell

May 22, 2022

Barbell 05-23-22

Monday
A. 8-1-8-1-8-1-8-1 Bench Press w/ minor incline (1 plate under the bench) sset w/ 20 banded pull aparts. Focus on the heavy 8's
B. 100 DB Bench. Every drop = 15 strict pull-ups & 15 Ring rows

Tuesday
A. 8-1-8-1-8-1-8-1 Deadlift, focus on the heavy 8's
B. 3 Rounds
10 Jefferson Curl
8ea Single Leg Landmine RDL
25 Hanging Knee Tucks
C. Glute Finisher

Thursday
A. 8-1-8-1-8-1-8-1 Back Squat, focus on the heavy 8's
B. 3 Rounds
20 Front Rack Reverse Lunge
20 Weighted Glute Bridges
C. Core Finisher & Hip Thrusts

BridgewaterWOD

May 22, 2022

Workout of the Day 05-23-22

Strength
12:00 Every Minute
1 Squat Clean + 1 Push Press / Jerk

Conditioning
12:00 As Many Rounds as Possible
6 Power Clean
8 Push Press
100 Meter Run

Competitor
8 Rounds 12:00 cap
200 Mete Run
1 Clean & Jerk 225/155*option to build over

RandolphWOD

May 22, 2022

Workout of the Day 5/23/22

Strength:
Deadlift
4 x 4-6 @ 31X1 Tempo, rest :90-2:00

Conditioning:
4 Rounds:
15 KB SDLHP 1.5/1 pood
9 Hanging Knee Tucks
15 Russian KBS 1.5/1 pood
200M Run
:60 Rest

Competitor:
4 Rounds:
15 KB SDLHP 2/1.5 pood
9 Toes to Bar
15 Russian KBS 2/1.5 pood
200M Run
:60 Rest

Post Results to Zen Planner.

BridgewaterWOD

May 21, 2022

Workout of the Day 05-22-22

Conditioning
12:00 AMRAP
2-4-6-8-10-2-4-6-8-10-2-4-6-8-10
Dual KB Hang Snatch
Dual KB Push Press
Dual KB Squat

RandolphWOD

May 21, 2022

Workout of the Day 5/22/22

Conditioning:
EMOM12
1. 20M Sled Push 45/25#
2. 6 Landmine Zercher Curtsy Lunge/side 25/10#
3. 1 TGU/Side 25/20#

Rest 3:00

Teams of 3
3 Rounds Each
:20 Max Effort Row
:10 Rest
:20 Max Effort Supine Body Rows

Competitor:
EMOM12
1. 20M Sled Push 135/95#
2. 6 Landmine Zercher Curtsy Lunge/side 45/25#
3. 2 TGU/Side 1.5/1 pood

Rest 3:00

Teams of 3
3 Rounds Each
:20 Max Effort Row
:10 Rest
:20 Max Effort Supine Body Rows
*Rest While Your Partners Work

Post Results to Zen Planner.

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(862) 284-3099


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