WOD
5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep Double unders
Rest 3 minutes between rounds.
If you are unable to complete the 10 burpees and a 200m run in around 90 seconds, reduce the number of burpees to 7 or 5.
Post number of Double unders completed after the sprint each round to the Whiteboard and Zen.
WOD
Three Rounds for time of:
Run 400m
9 Toes to bar
15 Burpees
21 Kettlebell Swings 55/35 (yes American!)
WOD
30 Turkish get ups for time and TOTAL weight.
You may use any weight and go up and down in weight at anytime.
After WOD:
7 minutes of scales
7 Minutes of L-Sit practice
7 minutes of: Handstand holds, and any variations of holds, (kicking up with both legs or opposite leg, negatives on descent etc.)
Post time and total weight moved to the Zen.
WOD
AMRAP in 20 minutes of:
3 Muscle ups*
200m run
6 Box Jumps 30/24”
*Two alternates to the MU are either use a band for the muscle up, or do 3 strict pull ups AND 3 ring dips.
After the WOD do 5 sets of push ups at 40% of your max.
Post rounds completed to the Zen.
WOD
21-18-15-12-9-6 rep rounds of:
Deadlift
Hang power clean
Front squat
Push press/Jerk
Men use 95lb
Women use 65lb
Post times to the Zen.
WOD
Tabata Burpees and 1 mile run for reps and time.
Immediately after the Tabata intervals are completed you will run 1 mile.
When the Tabata is finished the clock will be reset and you will have the 10 seconds of countdown to rest….
After the WOD,
5 sets of push ups at 35% of your NEW max.
then: 5, 4, 3, 2, 1 reps of strict pull ups in between your push up sets.
Post total burpees completed during Tabata, and your mile time to the Zen.
WOD
TBD…. team and partner workouts at 8 and 9 am….
We will be closed July 4th and hours TBD for the 5th of July.
WOD
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to the Zen.
Every even minute for a total of 10 minutes do the following:
2 Power cleans and 1 jerk. (you may do the jerk on the first PC rep or the second rep)
Then Overhead Squat 3x3
Conditioning:
L-sit holds
3x10 reps of Hip and back extensions
Post loads to the Zen.
WOD
Before the workout, You will complete a max set of push ups. You will NOT rest in any position unless it is in the strict plank position. Try to do the max set with out stopping, but again, resting in the plank is permitted. CHEST must touch the ground in order to be a legit push up.
THEN:
Five rounds for time of:
35 Double unders
Run 200 meters
Practice scales after the workout.
Post times to the Zen.
WOD
For time:
Run 400m
30 Overhead walking lunges with a Dumbbell 50/35lb (one or two arms maybe used for the one d-bell)
30 Alternating Dumbbell power snatches 50/35lb
30 Weighted step ups onto a 24/20” box with a Dumbbell 50/35lb (hold it anyway)
Run to Gary ave.
30 Weighted step ups onto a 24/20” box with a Dumbbell 50/35lb (hold it anyway)
30 Alternating Dumbbell power snatches 50/35lb
30 Overhead walking lunges with a Dumbbell 50/35lb
Run 400m
Post times to the Zen.
EMOM for 15 minutes
First Minute: Back Squat 3 reps @ 78%
Second Minute: L-Pull Ups 3-7 (straight Legs in an L position)
Third Minute: Push up 35% of max.
Conditioning:
Work GHD sit ups or another ‘core’ exercise into or between the following movements:
5-7 minutes of Scales
5-7 minutes of Handstand holds
Work GHD sit ups orm an other ‘core’ exercise into or between the following movements:
WOD
AMRAP in 15 minutes:
5 Dumbbell Deadlifts 50/35lbs
4 Dumbbell Hang power cleans 50/35lbs
3 Dumbbell Jerks 50/35lbs
200m run
Post rounds completed to the Zen.
EMOM for 15 minutes
1 snatch every minute (increase load as you are able)
Then complete 20 reps of the Overhead Squat (not for time) of 75% of the heaviest weight you completed during your 15 minutes of snatches.
Then:
Spend 5-7 minutes each of working on L-Sits and Scales.
And do 3 sets of leg/bumper raises x10
Post loads to the Zen.
WOD
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.
There will be NO 18:30 (6:30pm) class today. Sorry for any inconvenience.
WOD
5 rounds for time of:
15 Hang power snatches 95/65lb
Run 400m
Post times to the Zen.
Bodyweight EMOM for 15 minutes of:
First minute: 10 One legged BOX Squats alternating
Second Minute: L-Sit Max Hold
Third Minute: Ring Pull ups with false Grip 5-7 reps*
*If you are unable to do a strict pull up, then you will do a negative ring pull up.
Conditioning:
GHD sit ups
5 Sets of push ups @ 35% of max
Work on Scales for 10 minutes.
WOD
30 rounds or 30 minutes, whatever happens first:
5 Wall Balls
3 Handstand push ups
1 Clean* (squat or power)
*the weight can be as heavy or as light as you wish. But the total weight lifted will be part of your score. Also for scoring purposes every 70lbs the women lift, for comparisons sake men will lift 100lbs. Score will be total weight, rounds and or time completed. Good Luck!
WOD
Run to Schmale rd....
upon your return you will have exactly 10 minutes to complete a 1 rep max Deadlift.
Before the run you may only warm up the barbell. You are not allowed to load the bar with any weight. You may stage some weight around the bar but be kind to others.
Post scores to the Whiteboard and to the Zen.
WOD
4 rounds of:
1 minute of Dumbbell power snatches 50/35lb (DO NOT DROP THE WEIGHT!)
1 minute Toes to bar
1 minute Burpees
1 minute of REST.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
