Workout of the Day 06-04-22
Conditioning
CrossFit Triathlon
40 Minutes, As Many Rounds as Possible
200 Meter Run
0.3 Mile Bike
400 Meter Row
500 Mile Run
0.6 Mile Bike
700 Meter Row
800 Mile Run
0.9 Mile Bike
1000 Meter Row
Workout of the Day 6/5/22
Conditioning:
E2MOM12
1. 8-10 Banded KB Pull Overs
2. 40M Farmers Carry 1.5/1 pood (HEAVY)
3. 200M Run
Rest 3:00
Teams of 3 Complete
200/150M Row @ Max Effort
:10 Rest
6 Steps Overhead Walking Lunge/arm 30/20#
Rest while partners are working
Competitor:
E2MOM12
1. 8-10 Banded KB Pull Overs
2. 40M Farmers Carry 2/1.5 (HEAVY)
3. 200M Run
Rest 3:00
Teams of 3 Complete
200/150M Row @ Max Effort
:10 Rest
6 Steps Overhead Walking Lunge/arm 50/35#
Rest while partners are working
Post Results to Zen Planner.
Workout of the Day 6/4/22
Conditioning:
Scaled Partner "Nick"
12 Rounds For Time (6 Each)
P1. 10 DB Hang Squat Cleans 25/20# + 6 DB Push Press
P2. 9/7 Cal Bike
When both partners complete their work they switch. Each partner rides 6 times and completes a round 6 times.
Competitor:
Partner "Nick"
12 Rounds For Time (6 Each)
P1. 10 DB Hang Squat Cleans 45/35# + 6 DB HSPU
P2. 12/9 Cal Bike
When both partners complete their work they switch. Each partner rides 6 times and completes a round 6 times.
Post Results to Zen Planner.
Workout of the Day 06-03-22
Strength
12 Minutes
M1: 10-8-6-5 Deadlift (build up set over set)
M2: 5-8 Strict Toe to Bar
M3: Rest
Conditioning
3 Rounds
5 Deadlift 275/175
15 Calorie Bike
3 Rounds
3 Deadlift 315/205
15 Toes to Bar
3 Rounds
1 Deadlift 365/235
10 Bar Facing Burpees
Workout of the Day 6/3/22
Strength:
Barbell Bench Press
3 x 4 @20X1 Tempo,
rest :45
Banded DB Chainsaw Row
3 x 6-8/arm @20X1 Tempo, rest :90
Conditioning:
6-9-12-9-6
Lateral Sprawls Over the Bar
Deadlifts 165/110#
Target Toes to Bar
Competitor:
6-9-12-9-6
Lateral Burpees Over the Bar
Deadlifts 225/155#
Toes to Bar
Post Results to Zen Planner.
Workout of the Day 06-02-22
Strength
3 Sets
8-12 Strict Handstand Push-Up
10 Reverse Dual Overhead Lunge
Conditioning
10:00 Time Cap
400m Walking Lunge Test
Workout of the Day 6/2/22
Strength:
Back Squat
4 x 4 at 20X1 Tempo, rest :90 - 2:00
Conditioning:
8 Goblet Step Ups Right Leg 1.75 pood
8 Goblet Step Ups Left Leg
8 Box Jump Overs 20/16"
16 American KB Swings 1/.75 pood
40 Double Unders
:60 Rest/Walk
Competitor:
8 Goblet Step Ups Right Leg 1.5/1 pood
8 Goblet Step Ups Left Leg
8 Box Jump Overs 24/20"
16 American KB Swings 1.5/1 pood
40 Double Unders
:60 Rest/Walk
Post Results to Zen Planner.
Workout of the Day 06-01-22
Conditioning
"Lynne"
5 Rounds
Max Rep Bench Press @ Bodyweight
Max Rep Strict Pull-Ups
Rest as needed b/w rounds