Tuesday
/Weightlifting/WOD
3 rounds EACH for time:
Row 500m
10 Front Squats (as heavy as you can)
15 STRICT Ring dips
Rest…..
Post total time and weight you used to the Zen.
Monday
/WOD
For time: (there is a 30 minute time cap)
1 round of:
120 double-unders
30 push presses, ½ body weight
6 rope climbs, 15 ft.
Then, 2 rounds of:
60 double-unders
15 push presses, ½ body weight
3 rope climbs, 15 ft.
Then, 3 rounds of:
40 double-unders
10 push presses, ½ body weight
2 rope climbs, 15 ft.
Post time to the Zen.
Thanksgiving Day!
/Open Gym 7am and 8:30am
Suggested workouts:
EMOM 12 minutes
Even: Power Snatch x2
Odd: Push Jerk x5
Or-
Row a 5k
No Matter what you decide practice SLIPS.
Wednesday
/"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to the Zen.
Tuesday
/EMOM 15 minutes
First 5 minutes on the minute 3 Hang squat cleans
Second 5 minutes on the minute 2 Hang squat cleans
Third 5 minutes on the minute 1 Hang squat clean
Increase loads as much as possible.
Then:
Box back squat 3x5 (use same loads as last week)
Push ups 5 sets at 35% of max
Then Conditioning:
Pick something to work on for at least 5-10 minutes.
Monday
/WIOD
AMRAP in 16 minutes
4 Handstand push ups
8 toes to bar
12 Squats
Post rounds completed to the Zen.
Friday
/WOD
10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of:
Pull ups
Power cleans 135/95lb
Over the bar burpees
Post times to the Zen.
Thursday
/EMOM 16 minutes
Even: Deadlift x5
Odd: Dumbbell single arm push press x5 Right, x5 Left.
Conditioning:
SLIPS
Wednesday
/WOD
For time:
30 double unders
5 Squat Snatches
30 double unders
4 Squat Snatches
30 double unders
3 Squat Snatches
30 double unders
2 Squat Snatches
30 double unders
1 Squat Snatch
30 Double unders
Score will be total weight lifted and time. Post loads for each round and total time to the whiteboard and the Zen.
Tuesday
/Weightlifting:
Choose weights by feel. They should be challenging but comfortably below max efforts.
Clean and Jerk 5x2+1 (five sets of 2 cleans and 1 jerk)
Clean Pull 3x3
Back Squat 3x5
Conditioning:
Scales for 5-7 minutes
Push ups 5 sets @40% of max.
Post loads to the Zen.
Monday
/"Its not that we cant play because we 'got old' its that we 'got old' because we stopped playing." Unknown.
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.
Post rounds completed to the Zen.
Friday
/WOD
AMRAP in 20 minutes
4 Chest to bar pull ups
8 One legged squats alternating
12 Dumbbell power snatches alternating 50/35lb
Post rounds completed to the Zen.
Thursday
/EMOM for 20 minutes of:
Even: Back Squat x3 @ 75%
Odd: Double Unders
Conditioning:
3 rounds of:
Reverse Hypers x 12
Bumper raises x 12
Post loads and total double unders to the Zen.
Wednesday
/5 rounds each for time of:
Row 250m
5 Clean and Jerks 155/110lb (power clean is ok)
7 Toes to bar
10 Box Jumps 24/20”
Rest as needed between rounds.
Post time to the Zen.
Tuesday
/EMOM 20 minutes
Even: Front Squat x3 @ 75% or a weight that is moderately heavy.
Odd: Strict Pull Ups 5 for men, 3 for ladies
Then 20 minutes of SLIPS
Post loads to the Zen.
Monday
/WOD
AMRAP in 15 minutes of:
11 Russian swings 55/35lb
11 Weighted Walking Lunges 55/35lb
11 Burpees!!
Then 5 rounds of push ups at 35% max
Post rounds completed to the Zen.
Friday!!
/Workout 20.5
For time,
partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
14-lb. ball to 9 ft.
20-lb. ball to 10 ft.
Time cap: 20 minutes
Thursday
/Running…… WOD
Choices:
Pick one of the following running workouts to do
Run to Gary ave and bike 1 mile 3x
Run to Schmale rd.
10 laps around the building, resting 1 minute between laps.
Today’s running should be at a moderate intensity. Focus on movement and getting some ground under your feet.
Then: Mobility of shoulders for snatch position and hips for deep squats.
Wednesday
/Weightlifting:
Deadlift 3-3-3-3-3-3-3 reps (work on a 3 rep max)
Practice SLIPS for 20 minutes.
Post loads to the Zen.
Tuesday
/WOD compliments of Crossfit.com
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups (put bell between knees)
6 push-ups on dumbbells
9 dumbbell squats
Women use 25-lb. DBs, use one for pull-ups
Men use 35-lb. DBs, use one for pull-ups
Post rounds completed to the Zen.
