Workout of the Day 09-15-21
Conditioning
3 Rounds, 1:00 rest b/w rounds
4AMRAP
400 Meter Run
15 Power Clean 95/65, 155/105
Max Rep Burpees
rest 2:00
3 Rounds, 1:00 rest b/w rounds
4AMRAP
7 Devil's Press 35/25, 50/35
14 DB Step Back Lunge
Max Calorie Row
Workout of the Day: 9/14/21
Strength:
Barbell Push Press
3 x 6-8 reps
Conditioning:
12EMOM
1. 2 TGU (1/side) 30/20#
2. 6 DB Snatch / Side 30/20#
3. :20 Top of Ring Dip Hold
OR 8 Dips Between Box
Competitor:
12EMOM
1. 2 TGU (1/side) 1.5/1 pood
2. 6 KB Snatch / Side 1.5/1 pood
3. 8 Strict Ring Dips @1010 tempo
Post Results to Zen Planner.
Workout of the Day 09-14-21
Strength
TriSet
2 Legless Rope Climbs (L-Sit)
12 DB Incline Bench
30 Banded Tricep Ext
2nd TriSet
12 KB Pendlay Row
12 Alt KB Z-Press
15 Barbell Curls
Conditioning
Partner Workout
3 Rounds
2:00 Max Rope Climbs
2:00 Max Push-Ups
Workout of the Day 09-13-21
Strength
12:00 to build up to a moderate set of 5 Back Squat
Conditioning
5 Rounds
12 Back Squat
rest :30
16 SA DB Snatch
rest :30
0:30 L-Hang
rest :30
0:30 Calorie Bike Sprint
rest 2:00-3:00
Workout of the Day: 9/13/21
Strength:
E:90 x 6 Sets
2 Power Clean + 1 Front Squat
Conditioning:
4 Sets:
10 DB Hang Power Clean 25/20#
10 DB Front Squat
12/9 Cal Bike or Row @ Hard Effort
2:00 Rest/Walk
Competitor:
4 Sets:
10 DB Hang Power Clean 50/35#
10 DB Front Squat
15/12 Cal Bike @ Hard Effort
2:00 Rest/Walk
Post Results to Zen Planner.
Workout of the Day: 9/12/21
Strength:
2 x Good Mornings 10-12 reps @50-55%
Conditioning:
3 Rounds:
15 Deadlifts 135/95#
10 Burpees or Sprawls
100 Jump Rope
Competitor:
3 Rounds:
25 Deadlifts 135/95#
15 Burpees over the Bar
100 Double Unders
Post Results to Zen Planner.
Workout of the Day: 9/11/21
Conditioning:
9/11 Tribute Workout
Buy In 2,001 Meter Row OR 3 Mile Bike
Then,
3 Rounds:
9 DB Thrusters
11 KB Swings 1/.75 pood
9 DB Snatches/arm
11 KB Swings
Competitor:
9/11 Tribute Workout
Buy In 2,001 Meter Row OR 3 Mile Bike
Then,
3 Rounds:
9 Thrusters 135/95#
11 KB Swings 1.5/1 pood
9 Snatches 135/95#
11 KB Swings
Post Results to Zen Planner.
Workout of the Day 09-11-21
Conditioning
Heroes of 9-11
Run 2 Miles
23 Muscle-Ups
343 Air Squats
37 Deadlift 1.5x/1x bodyweight
2,996m Row/Ski / 4 mile bike / 2 mile run
Two mile run in Honor of Firefighter Stephen Siller, who ran with over 70lbs of gear through the Brooklyn battery tunnel while off duty to make his way to the towers, the tunnel is approx. 2 miles. Twenty three Muscle-Ups for the fallen NYPD Officers. Three hundred forty three Air Squats for the fallen FDNY Firefighters. Thirty seven Deadlifts for each of the fallen PAPD Officers. 2,996 Meter Row, in memory of the Two thousand, nine hundred ninety-six lives lost that day. Partition the middle as needed.
Olympic Weightlifting 09-06-21
Wednesday
8EMOM
Even: 3 kneeling jumps+ 5 jumping back squats
Odd: 5 muscle clean + 5 strict press
Power clean + power jerk
60% 1x3
70% 2x3
75% 3x3
80% 2x3
Finisher
Front Squats 8x4 at 80%
Barbell 09-06-21
Monday
A. 3 Superset 30m SA OH Carry ea. 20 Banded External Rotations
B. 5-4-3-2-1 Bench Press
C. 3 x 10Close, 10Norm, 10 Wide Bench
D. 3 Rounds 10-20 Strict Pull-Ups 100 Pull Aparts
Tuesday
A. 3 Superset
10 Goblet Squat
10 Quad Fallouts
10 ATG Split Squat
B. 5 x 1 Front Squat
C. 3RM Front Rack Step Back Lunge
D. 3RM Hip Thrust
E. Finisher - Core
Thursday
A. 3 Superset
8ea Single Leg Landmine RDL
10 V-Ups
6ea SA Front Rack Squat
B. 5 x 1 Deadlift
C. 2 x Death March down and back, every 20 steps 10 bent rows w/ your dumbbells
E. Finisher - Glutes