Zeal Strength

Week 3, Day 5. Happy Saturday!

The goal of A and B is more volume - so more weight and/or more reps than last time.

For Part C, complete as many reps in 30sec as possible for arm movements and a full minute of cardio at moderate effort.

Finish up with some bands!

Week 3, Day 4! Our second lower body focused day of the week.

For the first EMOM, choose moderate loads that allow to complete the reps within the minute and still have 15-20sec of rest.

The conditioning today is a chipper with DBs. You will use 2 DBs for all movements except the sit-ups. For the Sit-Ups, hold DB across chest and lock feet under object or second DB. Sit all the way up until elbows touch knees. For Step-Overs, choose a box height that is even with top of knee cap. This can all be scaled by reducing load. CAP Weight for DBs is 50/35

Finish with some glute work.

Happy Friday! Now go get after it!

Week 3, Day 3! Happy Hump Day!

Part A starts with strict gymnastics work and builds on last week by adding more reps. You can also choose to add weight. If you don’t have these skills, you may perform the movements with band assistance or as negatives.

The workout today is meant to have you moving consistently for 15 minutes. The reps are smaller to allow for limited rest. You can sub hanging leg/knee raise or v-ups for ttb, as needed.

Finish with some high rep band work, adding time from last week.

Week 3, Day 2!
We are decreasing sets but increasing distance on the carry. Try and keep load the same as heaviest used for the previous 200’ sets.

For conditioning, you are doing 4 total 5 min segments, trying to complete as many rounds as possible of the 3 movements. You get 1 minute rest after each set. Choose a load that allows you to go unbroken on the hang power clean. Feel free to substitute DBs for barbell.

Planks we are going to push to increase the time per set this week.

Week 3, Day 1!

Week 3 will build upon week 1 and 2. Repeating movements in 3-4 week blocks will increase technical proficiency and allow you to properly progress in load/strength over time.

Once again, we will increase the load on the squats. For the EMOM this week, you will perform the movements with the SAME weight as week 2, but aim for 30 sec of max reps.

Lastly, we’ll add another minute to the finisher.

Get after it!

Happy Saturday! The goal is to out lift last week. More weight and/or reps = more volume!

Week 2,Day 4! Our second lower body focused day of the week.

For the first EMOM, choose moderate loads that allow to complete the reps within the minute and still have 15-20sec of rest.

For the main conditioning piece, we are starting with a challenging power clean. These should be heavy enough to be single reps. Scale load up or down appropriately. If needed, sub in deadlift. Choose a box height that allows you to consistently move back and forth on the burpee. If needed, you may step over the box. Alternating lunges will challenge each leg independently and your stability. Scale load, as needed.

We’ll finish with a little glute work.

Happy Friday! Now go get after it!

Week 2, Day 3!

Part A starts with strict gymnastics work. If you don’t have these skills, you may perform the movements with band assistance or as negatives. The goal is to complete 3 pull-ups AND 3 dips on the minute for 10 rounds. If you are proficient at strict movements, consider adding weight.

Scale push-ups as needed so that you are able to complete in no more than 3 sets. KB swings are meant to go all the way overhead. If you have any shoulder issues, you may swing the kettlebell to shoulder height (or whatever is pain free). You could also sub KB deadlifts. Double unders can be scaled to 50 singles or 45-60sex of attempts.

Finish with some high rep band work.

Week 2, Day 2!

For the carry and plank portion, we want to improve over last week. Use heavier load on the carry and consider holding a DB on side of hip during side planks.

The conditioning piece is mean to be a challenge, especially on grip! Aim to go unbroken if you can. The goal for this would be anywhere from 3-5 Rounds.

Week 2 will build upon week 1 and see an increase in volume. Repeating movements in 3-4 week blocks will increase technical proficiency and allow you to properly progress in load/strength over time.

Get after it!

Happy Saturday!

Day 5 is our second upper body focused day and leans more into strength than conditioning.

Day 4! Our second lower body focused day of the week.

For the first EMOM, choose a challenging box height that still allows you to primarily step/stand onto the box without assistance from non-working leg. If you don’t have access to a GHD or 45° Back Ext, you can perform RDLs instead of Hip Extensions.

For the main conditioning piece, you are performing 5 rounds with a minute rest in between. This should allow just enough rest to lower heart rate a little and keep movement quality high. Scale/Sub to front or goblet squats if you are not proficient with cleans. If you don’t have access to GHD, you can perform Abmat or straight leg sit-ups. Double unders can be scaled to 60 singles.

Get after it!