Workout of the Day 6/1/22
Conditioning:/Competitor:
3 Rounds NFT
10 DB Bent over Rear Delt Raises
20M Quadruped Crawl
10 DB Powell Raises/side
4 Rounds:
Row 500M @ goal 2k pace
rest 2:00
Training Paces are faster this week, we need to see speed increase.
Post Results to Zen Planner.
Workout of the Day 05-31-22
Strength
18:00 Every Minute on the Minute
1 Clean and Jerk
Build up to a 1 Rep Max
Conditioning
12 Minutes, As Many Rounds as Possible
200m Run
8 Clean & Jerks 95/65
Competitor
6 Rounds, 12:00 Time Cap
200 Meter Run
1 Heavy Clean & Jerk
Workout of the Day 5/31/22
Strength:
Barbell Push Press
4 x 4 Self Directed Tempo
rest :45
:30 Plate Plank Walk Ups
Rest :90
Conditioning:
3 Rounds: (2:00 at each station)
A. 2:00 Reverse Sled Drag OR Sled Push
B. :60 Bike @ light effort pace +
:20 Plank + 15 Banded Horizontal Row
C. 2:00 Mobility Flow
5 Navy Seal Push Ups
10 ATG Cossack Squats
:30 90/90 Stretch/Leg
Competitor:
3 Rounds: (2:00 at each station)
A. 2:00 Reverse Sled Drag OR Sled Push
B. :60 Bike @ light effort pace +
:20 Plank + 15 Banded Horizontal Row
C. 2:00 Mobility Flow
5 Navy Seal Push Ups
10 ATG Cossack Squats
:30 90/90 Stretch/Leg
Post Results to Zen Planner.
Workout of the Day 05-30-22
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty-pound vest or body armor, wear it.
Conditioning
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Workout of the Day 5/30/22
Conditioning:
1/2 "Murph"
800M Run or 1 Mile Bike
50 Pull Ups or Ring Rows
100 Hands Elevated Push Ups
150 Air Squats
800M Run or 1 Mile Bike
Competitor:
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Post Results to Zen Planner.
Workout of the Day 5/29/22
Conditioning:
E2MOM12
1. 250/200M Row + 10 KB swings 1/.75 pood
2. 10 Sprawls + 10 Box Jumps + 10 KB Ground to OH
Rest 3:00
Teams of 3 Complete
:20 Max Effort Bike
:10 Rest
:20 Max Effort DB Z Press 25/20#
Competitor:
E2MOM12
1. 250/200M Row + 10 KB swings 1.5/1 pood
2. 10 Sprawl to Box Jump Over + 10 KB Ground to OH
Rest 3:00
Teams of 3 Complete
:20 Max Effort Bike
:10 Rest
:20 Max Effort DB Z Press 35/25#
Post Results to Zen Planner.
Workout of the Day 5/28/22
Conditioning:
Teams of 3 Complete
Double "Tommy V"
For time:
42 Thrusters 75/55#
24 Rope Pull to Stand and Lower
30 Thrusters
18 Rope Pull to Stand and Lower
18 Thrusters
12 Rope Pull to Stand and Lower
*1 partner works at a time
Competitor:
Teams of 3 Complete
Double "Tommy V"
For time:
42 Thrusters 115/75#
24 Rope Climbs
30 Thrusters
18 Rope Climbs
18 Thrusters
12 Rope Climbs
*1 partner works at a time
Post Results to Zen Planner.
Workout of the Day 05-27-22
Strength
12 Minutes
M1: 5 Deadlift (build up set over set)
M2: :50 Dual Kettlebell Deadbug
M3: Rest
Conditioning
Partner I Go, You Go, Full Rounds for Quality
24 Minutes
5 Deadlifts
10 Push-Ups
Max Rep Unbroken Toes to Bar
Workout of the Day 5/27/22
Strength:
Barbell Bench Press
3 x 5 @20X1 Tempo,
rest :45
Banded DB Chainsaw Row
3 x 6-8/arm @20X1 Tempo, rest :90
Conditioning:
5 Rounds:
10 Hands Elevated Push Ups
10 Ball Slams 25/20#
10 Ab-Mat Sit Ups
10 Cal Row
*15:00 time cap
Competitor:
5 Rounds:
15 Push Ups
15 Ball Slams 50/30#
15 Ab-Mat Sit Ups
15 Cal Row
*15:00 time cap
Post Results to Zen Planner.