Zak Ziegenbein

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll, shoulders, lats, thoracic spine Shoulder and thoracic opening mobility 10 PVC pass through 200m Row then Warmup with PVC 3 rounds 5 power snatch 5 full snatch 5 overhead squat… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll, quads and glutes 10 clam shells 10 single leg glute bridge Banded Lunges 3 rounds 5 squat jumps 6 lunges 5 burpees Strength Back Rack Lunge (5 sets 10 reps… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Lats and Back Lacrosse Ball Posterior Shoulders Lizard Stretch Twisted Cross Shoulder Warmup and Mobility 200m Run 2 rounds 5 pull ups 5 push ups 5 air squats Split Jerk… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Banded tricep stretch Face Pulls 400m Row 20 sec plank 10 pushups 10 db oh press 10 air squats Weightlifting CGBP Close Grip Bench Press (5 sets 5 reps) Hammer… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Hip Mobility 3 rounds 50 single unders 5 kb goblet squats 50′ spiderman Weightlifting Back Squat (5 sets 5 reps) Metcon Metcon (Time) 21-15-9 Deadlifts Rx 185/105 Rx+225/125 Burpees

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll shoulder emphasis 2 rounds 6 lying arm rotation 8 back burns 8 halos 8 wall slides 8 face pulls 2 rounds 8 wall balls 8 burpees 8 pull ups Weightlifting… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Twisted Cross Pec Minor Smash 3 rounds 50 walking lunges with oh reach 8 T- push ups 10 russian twists Weightlifting Bench Press (4 sets 3 reps) Metcon Metcon (Time)… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Thread the needle Lizard and single leg happy baby Leg Swings 2 rounds 10 burpee to plate 25′ single arm plate pinch carry 10 plate bicep curls 50′ gun rack… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Lacrosse ball posterior shoulder Couch Stretch Overhead Mobility 300m Row 3 rounds 50′ mb oh walking lunge 5 Med ball thrusters 20s banded elbow plank Weightlifting Overhead Walking Lunge (5… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Weightlifting Warm-up (No Measure) Foam Roll Couch Stretch Leg Swings 300m Row 3 rounds 10 air squats 10 push ups 10 abmat situps Warm-up Back Squat (3 sets 5 reps) Metcon Metcon (Time) 15 min AMRAP… Read more »