ZooStrength Fitness & Sport Specific Training

06/06/2025

Strength
BSQ 1x20
Floor Press 1x20
DL 1x20
*@ 5RM minus 55lbs

WOD: 10min EMOM (alt) Burpees/Box Jumps

06/05/2025

Long Run Day

06/03/2025

06/02/2025

Strength
BSQ 1x20Rep
Floor Press 1x20Rep
* MAX minus 60lbs

WOD: 20min EMOM (alt)
BB Curl, BB STO, Burpees & BRack BB Lunges

09/29/2024

Strength: Tempo Strict Press (31X1) 3x7 Reps
*ascending

WOD: For reps
4R(20secW/10secR) Up/Downs
4R(20secW/10secR) DB PP
4R(20secW/10secR) Box Jumps
4R(20secW/10secR) DB Lunges
4R(20secW/10secR) Up/Downs

09/25/2024

WOD: 5R 0-3:00 Cardio 3-5:00 AMRAP 3 DB Thrusters/42 SU

09/24/2024

Strength: 15min work up to Heavy 5Rep DL

WOD: 9min AMRAP
60m Run, 8 Single DB Box Step up, 60m Run &
8 DL (*30sec rest b/t rounds)

09/17/2024

WOD: For time 24 DB BP then 2R 800m Run, 36 RKBS & 24 HRPU

09/11/2024

Strength: BSQ 3sets of 7 (1 + 1/2 Rep)
*ascending

WOD: 2RFT (2min Rest b/t rounds)
400m Run, 6 Strict Pull-ups, 9 DB FSQ, 200m Run,
6 Box Jumps, 9 DB PP & 100m Run

09/02/2024

Strength: 12min EMOM (alt)
5 PC *ascending/work to 10lbs over WOD weight
1min Rope Jump
Rest

WOD: 15min EMOM(alt)
30sec ME PC
2min Cardio

08/29/2024

WOD: 24min EMOM (alt)
Cardio(easy)
DB Box Step ups
Cardio(med)
DB STO
Cardio(hard)
Plank