January 2020

WOD “Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all […]

EMOM 12 minutes Even: 1 Turkish Get up on the RIGHT arm Odd: 1 Turkish Get up on the LEFT arm You must do the same weight per arm for it to count as successful. 5 rounds not for time: 10 Walking lunges with barbell in the front rack position. Practice SLIPS for conditioning.  

WOD 4 Rounds of 1 minute of Push press 75/55lb 1 minute of sumo deadlift high pull 75/55lb 1 minute of box jump 24/20” 1 minute of burpees 1 minute of rest Post total reps to the Zen.

Weightlifting: Snatch 3,3,3,3,3 (try to do each round as touch and go) go as heavy as possible. Practice SLIPS for 20 minutes. post loads to the Zen.

WOD (30 minute time cap) 10 Rounds for time of  Burpees on the minute: 5 Pull ups 10 Squats 15 Sit ups BUT…. Every minute on the minute you will do 5 burpees, no matter what rep you are on in an exercise at the minute mark 5 burpees will be completed. If you are

WOD Using 155/110lb* for the Power Cleans, and 24/20″* height for lateral jumps complete for time: *MASTERS use 135/95lb and do lateral step overs 24/20″ heights. 15 Power Cleans 30 Lateral Jumps over pvc stick 12 Power Cleans 24 Lateral Jumps over pvc stick 9 Power Cleans 18 Lateral Jumps over pvc stick 6 Power

EMOM 20 minutes Row for calories Sit ups/GHD Strict Pull ups or ring rows (using false grip for both) Strict Reverse Hypers* Rest *Reverse Hypers should have feet together and controlled movement without using momentum. Post total reps to the Whiteboard and the Zen.

AMRAP in 20 minutes 5 Thrusters 7 hang power cleans 10 Sumo deadlift high pulls Men use 95lb Women use 65lb After workout do 5 sets of push ups at 40% Post rounds completed to the Zen.

WOD 5 rounds for time of: 10 kettlebell clean and jerks, 55/35lb each (meaning 2 bells) 3 muscle-ups Post time to the Zen. Do SLIPS for 20 minutes.

WOD AMRAP in 20 minutes of: With a Med-ball 20/14lb in your hand (except when doing burpees) you will do the wall balls and the lunges. If you put the Med ball down or you drop it you must do 5 burpees as a penalty. You may only put the Med ball down when you