Tuesday
/MAX EEFORT: Squat Clean 3x3 @83% of 1 rep
Back Squat 10, 5, 3, 1, 3, 5, 10 reps at a max weight for each.
Post loads to the Zen.
Monday
/WOD 4 rounds for time of:
25 Kettlebell Swings 55/35lb
25 Sit ups
25 Toes to bar
25 Burpees
Post times to the Zen.
Friday
/5 rounds for time of: 15 Power Snatch 75/55lb
25 Wall balls
Post times to the Zen.
Thursday
/You will have 12 minutes to establish a 1 rep max in the Shoulder Press. Then:
You will begin an EMOM using 110%of your shoulder press weight.
15 minutes:
- Push Press 3 reps
- Push Ups 10/7 reps
- Pull Ups 7/5 reps (strict)
Conditioning:
3 rounds of:
5 Inverted hangs to lower on rings
10-12 V-ups
Wednesday
/15 minute AMRAP 3 Cleans 155/110
7 burpees
21 Double unders*
*If you are unable to do Double unders, singles is NOT the alternative for this workout. You will do 14 tuck jumps.
Tuesday
/EMOM Thrusters for 5 minutes you will do 5 thrusters every minute on the minute.
First 5 minutes you will use 75/50lb,
Second 5 minutes you will use 95/65lb
Third 5 minutes you will use 115/80lb
Every 5 minutes you will add 20/15lb to the load until you are unable to complete all 5 reps in one minute.
You are responsible for changing your own weight, no outside help is allowed.
Post rounds completed to the Zen.
Monday
/WOD AMRAP in 20 minutes of
3 Wall Climbs
6 Grasshoppers
9 Toes to Bar
12 Sit Ups
Post total rounds completed to the Zen!
Friday!
/WOD For time complete the following chipper!!
30 Overhead walking lunges 45/25lb
30 Toes to bar
30 Box jumps 24/20
30 Wall balls 20/14
5 Rope climbs
30 One legged squats
30 Burpees
Post time to the Zen.
Thursday
/EMOM 10 minutes Snatch 1 rep at 80%
rest 3-5 minutes and begin
EMOM 10 minutes
Even: Front Squat 3 reps (80% of split jerk)
Odd: Split Jerk 1 rep @ 80%
Conditioning:
3 rounds:
Mountain Climbers on rings 10-15 reps
Supermans 10-15 reps
Inverted Press 5-10 reps
Wednesday
/15 minute amrap of: 3 rounds of
3 power cleans 135/95lb
6 over the barbell burpees
then 3 rounds of
3 power cleans 155/110
9 over the barbell burpees
then
3 rounds of
3 power cleans 175/125
12 over the barbell burpees
etc.... adding 20/15lbs of weight and 3 more burpees every 3 rounds.
Post total reps to the Zen.
Tuesday
/Happy New Year everyone! Barbara
5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats
Rest precisely three minutes between rounds. Post total time minus the 12 minutes of rest to the Zen.
Friday
/WOD A: Nate
Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 2-pood/1.5 pood kettlebell swings
Post rounds completed to Zen.
WOD B:
Complete as many rounds as possible in 20 minutes of:
4 Chest to bar pull ups
8 push press 95/65lb
16 Kettlebell Swings 55/35lb
Post rounds completed to the Zen.
Thursday
/EMOM for 15 minutes Squat Cleans
For the first 5 minutes 3 reps
Second 5 minutes 2 reps
Third 5 minutes 1 rep on the minute.
Then:
Box Back Squat 5x5 @ 80% of 1 rep.
Post cleans to the Zen.
Wednesday
/Welcome back everyone! WOD
On a 12-minute clock, 4 rounds of: 1 minute of 1.5-pood kettlebell snatches 1 minute of sit-ups 1 minute of lunges
Post reps completed for each exercise to the Zen.
Friday
/Holiday Hours: Normal hours today.
We will have normal hours Saturday for open gym.
We will be CLOSED Christmas December 25th AND December 26th. Wednesday Normal hours.
Merry Christmas!! and Have fun in this WOD!
WOD
12 days of Christmas. This workout will be done exactly like the song.
Example: 1 Power Clean, 2 wall climbs 1 power clean, 3 Box Jumps 2 wall climbs and 1 power clean etc….
Here are the Gifts:
1 Power Clean 135/95lb
2 Wall Climbs
3 Box Jumps 24/20″
4 Front Squat 135/95lb
5 BURPEES (YOU MUST SING IT!)
6 Walking Lunges
7 Pull Ups
8 Grasshoppers
9 Kettlebell Swings
10 Wall Balls
11 GHD Sit ups
12 Bear Crawls!
Thursday
/On the 11th day of Christmas my true love gave to me: 11 GHD sit ups
10 Wall balls
9 Kettlebell Swings
8 grasshoppers
7 pull ups
6 walking lunges
5 BURPEES
4 Front squats
3 box jumps
2 wall climbs
1 power clean
EMOM for 20 minutes
Even: Deadlift 5 reps (all reps must be touch and go)
Odd: Double unders max reps
A re-grip in the deadlift is considered a fail or a no rep.
Post total weight completed for a 5 rep max and total number of double unders to the Zen.
Wednesday
/On the 10th day of Christmas my true love gave to me: 10 Wall balls
9 Kettlebell Swings
8 grasshoppers
7 pull ups
6 walking lunges
5 BURPEES
4 Front squats
3 box jumps
2 wall climbs
1 power clean
WOD
3 rounds for time of:
40 Sit Ups
30 Kettlebell Swings 55/35lb
20 Burpees
Post times to the Zen.
Tuesday
/On the 9th day of Christmas my true love gave to me: 9 Kettlebell Swings
8 grasshoppers
7 pull ups
6 walking lunges
5 BURPEES
4 Front squats
3 box jumps
2 wall climbs
1 power clean
EMOM for 20 minutes
Even minutes: 5 thrusters
Odd Minutes: 7/5 pull ups (strict preferably)
With the thrusters try to increase load to end with a 5 rep max. The goal is do as many of the thrusters consecutively with a max load.
Conditioning:
3 rounds of:
10 mountain climbers on the rings
10 supermans
On the 8th day of Christmas my true love gave to me: 8 grasshoppers
7 pull ups
6 walking lunges
5 BURPEES
4 Front squats
3 box jumps
2 wall climbs
1 power clean
WOD
"The Chief"
Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Friday
/On the 7th day of Christmas my true love gave to me: 7 Pull ups
6 Walking lunges
5 burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
WOD
5 Rounds for time of:
6 Clean (power) and Jerks 135/95lb
12 Wall Balls 20/14lb
24 Double unders
Post times to the Zen.
