Tuesday
Weightlifting/Strength day Clean (squat) & Jerk (you may split) 5×2+1 (5 sets of 2 cleans and 1 jerk) Back Squat 3×3 (go heavier than last week) Conditioning: Push ups 5 sets @35% and SLIPS Post loads to the Zen.
Weightlifting/Strength day Clean (squat) & Jerk (you may split) 5×2+1 (5 sets of 2 cleans and 1 jerk) Back Squat 3×3 (go heavier than last week) Conditioning: Push ups 5 sets @35% and SLIPS Post loads to the Zen.
WOD For time: Run 400m Then two rounds of: 10 burpees 10 pull ups Then Run to Gary Ave Then two rounds of: 10 Pull ups 10 Burpees Then finish with 400m run. Post times to the Zen.
In honor of the United States Army’s 245th Birthday we will be doing the ‘scaled’ version of 1775. AMRAP in 40 minutes of 17 power Cleans 135/95lb 75 Squats (air) Run with one bumper around the building once Run with a barbell around the building once Run 200m You will always return to the same
EMOM 15 Minutes First Minute: Back Squat 3 reps (go by feel) Second Minute: Strict Pull Up max reps Third Minute: Hand Stand Push up max reps After WOD perform SLIPS for 10-20 minutes Post loads and max reps to the Zen.
WOD AMRAP in 20 Minutes 10 Russian swings 55/35lb 10 Weighted walking lunges 55/35lb 10 burpees Post rounds completed to the Zen.
Weightlifting: Snatch (squat) 5×2 (go by feel) EMOM 15 minutes of: First minute: Front Squat x3 Second Minute: Push ups (35% of max) Third Minute: Generic Man Makers with a pair of dumbbells max reps Post loads and max reps of man makers to the Zen.
WOD50-35-20 reps for time of: (time cap is 30 minutes unless that affects next class)Weighted step ups 24/20″ with 55/35lb kettlebellGrasshoppersKettlebell Swings 55/35lb Post times to the Zen.
5 Rounds of 2 minutes to run 200m and max rep thrusters 75/55lb1 minute rest. Post total thrusters to the zen. Perform SLIPS after workout.
AMRAP in 20 Minutes10 Deadlifts 185/130lb10 Toes to bar10 over the bar burpees Post total rounds to the Zen.