April 2019

WOD 5 Rounds Each for time: Row 20 Calories then complete 10 Power Cleans. Rest as needed between rounds. Score will be determined by total time of each 5 rounds and total weight lifted for all 50 reps. Conditioning: Work on Scales for 10 minutes. 30 Bumper raises. 30 Hip and back extensions (slow and […]

WOD/EMOM 5 Rounds of the following- First minute: Back Squat* max reps Second Minute: Push ups max reps Third minute: Strict pull ups max reps Fourth minute: REST. *Back Squat Men: Bodyweight, Women: 80% of bodyweight Post scores to the whiteboard and to the Zen.

Happy Birthday to my friend and fellow trainer Mike Rohl!! WOD! AMRAP in 19:59 60 Sit ups 400m run 26 wall balls Before or after the AMRAP, Mike will decide 60 repetitions (or calories or run 600m) of his choice to celebrate this awesome milestone!

Bodyweight Strength Day! You will have two minutes per each exercise for 20 minutes Strict Muscle ups (no kipping) Strict handstand push ups (no kipping) If you are unable to do a strict muscle up then either do ring pull ups while maintaining a false grip or use a band to do strict muscle ups.

WOD 18 minute AMRAP 10 Cleans 95/65lb (squat or power) 30 Double unders 8 Cleans 115/80 30 Double unders 6 Cleans 135/95lb 30 Double unders 4 Cleans 155/110 30 Double unders 2 Cleans 175/125lb 30 Double unders 1 Clean…..* and repeat 30 Double unders *For the 1 Clean you will add weight and repeat. Everytime

EMOM 21 Minutes First Minute: Front Squat 5 reps 80-83% of 1 rep Second Minute: Strict Pull Up 7 reps Third Minute: 10 Strict Push ups* or a Dumbbell bench press on med ball 10 reps. *Strict push up: Slow and Controlled, no bouncing chest, always touching chest and locking out arms. If the reps

WOD 3 Rounds for time of: Run 400m 20 Walking Lunges 20 Kettlebell Swings 55/35lb (dropping the bell is a NO rep). 20 Burpees Post times to the Zen.

There will NOT be an 18:30 (6:30pm) class. We will only have a 16:30 & 17:30 (4:30 & 5:30pm) class tomorrow night. Morning hours will remain the same. WOD Do Five 3 minute rounds with a 1 minute rest between rounds of: 12 burpees 7 Sumo Deadlift High pulls 95/65lb max reps of any of

WOD For time: 60 Dumbell Sea Saw* Push Press 50/35lb 60 One legged Squats (alternating). *Sea Saw means you will hold a dumbbell in each hand and while holding one firmly against your shoulder you will push press the other one, then you will switch sides. You may partition the reps however you desire. Conditioning:

WOD “Adrian“ Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″ box Post time to the Zen.