Workout of the Day 07-07-2021
Conditioning
10:00 As Many Rounds as Possible
500 Meter Row
8ea Single Arm Push Press 40/30, 60/45
rest 2:00
10:00 As Many Rounds as Possible
400 Meter Run
20 Dual KB Deadlift G/Y, R/G
rest 2:00
10:00 As Many Rounds as Possible
100 Double Unders
15 Pull-Ups
:30 L-Hang
Scale Cardio to 2:15 efforts
Workout of the Day 07-06-2021
Conditioning
15-12-9
Wallballs 14/10, 30/20
Hang Power Cleans 75/55, 115/75
Sprawl / Sprawl Box Jump
15-12-9
Hang Power Clean
Sprawl / Sprawl Box Jump
Wallball
15-12-9
Sprawl / Sprawl Box Jump
Wallball
Hang Power Clean
5:00 Cap on each, 5:00 rest b/w each
Workout of the Day 07-05-2021
Strength
3 Supersets
8-12 Back Squat
8-12 Strict Pull-Up
Conditioning
4 Rounds for Quality
10 Overhead Lunges 65/55 95/65
rest :30
25 Goblet Squat / Dual Front Rack Squat G/Y
rest :30
200 Meter Sprint
rest 2:00
Workout of the Day: 7/12/21
Strength:
5RM Bench Press
Conditioning:
9AMRAP
7 DB Push Press 30/20#
7 Burpees
7 D-Ball Squats 100/70#
Competitor:
9AMRAP
7 DB Push Press 50/35#
7 Burpee Pull Ups
7 D-Ball Squats 100/70#
Post Results to Zen Planner.
Workout of the Day: 7/11/21
Conditioning:
40EMOM
8/6 Cal Assault Bike
10 Sprawls
10/8 Cal Row
5 D-Ball Cleans 50/40#
Competitor:
40EMOM
12/9 Cal Assault Bike
10 Sprawl to Box Jump Over 24/20"
14/11 Cal Row
5 D-Ball Cleans 100/70#
Post Results to Zen Planner.
Workout of the Day: 7/10/21
Strength:
3-3-3-3
Back Squat
Conditioning:
Partner Workout, Break Up However You Choose
2 Rounds:
100 KB Swings 1/.75
100 Goblet Lunges or Walking Lunges
10 Rope Pull to Stand
Competitor:
Partner Workout, Break Up However You Choose
2 Rounds:
100 KB Swings 1.5/1 pood
100 Goblet Lunges
10 L-Sit Rope Climbs or Legless
Post Results to Zen Planner.
Workout of the Day: 7/4/21 "The Fire Chief"
This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.
The fallen:
Captain Louis Mulkey
Captain Mike Benke
Firefighter Melvin Champaign
Captain Billy Hutchinson
Engineer Brad Baity
Firefighter Earl Drayton
Engineer Mark Kelsey
Engineer Michael French
Firefighter Brandon Thompson
Conditioning:
Scaled "The Fire Chief"
18E3MOM
6 Sprawls
18 Alternating Dumbbell Snatches 30/25#
7 Hanging Knee Raises
9 Goblet Squats 1/.75 pood
Competitor:
"The Fire Chief"
18E3MOM
6 Burpees
18 Alternating Dumbbell Snatches 50/35#
7 Toes-to-Bars
9 Goblet Squats 1.5/1 pood
Post Results to Zen Planner.
Workout of the Day 07-04-21
Strength
3 Supersets
12 Bench Press
12 DB Bicep Curl
Conditioning
3-4 Rounds for Quality
3 Full Length Rope Sled Pull
10 Renegade Rows (no push-up)
20 Floor Press
15 Ring Rows
20 Band Cable Flys
Workout of the Day 07-03-21
Strength
3 Supersets
12 Sumo Deadlift
12 Strict Handstand Push-Up
Conditioning
3 Rounds
10 Sumo Deadlift 275/185
50 Double Unders
3 Rounds
20 Sumo Deadlift Hi-Pill 95/65
20 Bar Facing Burpee
Workout of the Day: 7/3/21
Strength:
Back Squat
5-4-3
Conditioning:
24E2MOM Alternating
20/15 Cal Row
Max DB Clean and Jerk 30/20# in remaining time
Competitor:
24E2MOM Alternating
20/15 Cal Bike
Max Barbell Clean and Jerk 135/95# in remaining time
Post Results to Zen Planner.