WOD
AMRAP in 10 minutes of:
3 Handstand push ups
3 UNBROKEN squat cleans 155/110lb
For the Unbroken cleans, if you cannot complete 3 reps in a row it is a failed rep and you must restart. Essentially the 3 reps should be considered ONE rep, so there will be no ‘plus’ 4 or 5 it will either be a ‘plus’ 3 or a full round.
Conditioning:
Back Squat 3x3
Scales front and back for 5 minutes
3x10 of the following:
Bumper raises
Reverse Hyper
Post rounds completed to the Zen.
We will have normal morning hours, and only a 3:30pm class then we are closed until Thursday January 2nd with normal hours.
WOD
AMRAP in 20:19
20 wall balls
19 burpees
20 box jumps 24/20
19 power snatches 75/55lb
20 calories (whatever is available)
19 kettlebell swings 55/35
Post rounds completed to the Zen.
WOD
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
Post total rounds to the Zen.
WOD
10,9,8,7,6,5,4,3,2 and 1 rep rounds of the following for time:
Deadlift
Hang Squat Clean
Push press/jerk
Men: 115
Women: 80
Post times to the Zen.
WOD
For time:
Row calories 30
Kettlebell Snatch 55/35lb 30 reps
30 weighted walking lunges 55/35lb
Inverted burpees 30 reps
30 Toes to bar
30 burpees
Conditioning:
3 sets of 10 bumper raises, 10 Reverse hypers
WOD
Do it just like the song, starting with 1… then 2….1… then 3…2….1…etc.
On the 12th Day of Christmas My true love said to me:
12 Bear Crawls!!!!
11 GHD sit ups
10 Wall Balls 20/14
9 kettlebell swing
8 Grasshoppers
7 Pull Ups
6 Walking lunges
5 Burpees!
4 Front Squats 135/95lb
3 Box jumps 24/20
2 wall climbs
1 power Clean 135/95lb
Christmas Hours:
Christmas Eve 8:30, 9:30 and 10:30 am classes only. We will be closed in the afternoon and on Christmas day.
December 26th we will open at 8:30am for normal hours the rest of the day.
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 Lunges
5 Burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
WOD
3 Rounds for time of:
20 Weighted Step ups on the 24/20” box 50/35lb dumbbell.
30 Sit ups
50 Double unders
After the workout spend 20 minutes doing SLIPS.
On the 10th day of Christmas my true love gave to me:
10 Wall balls
9 kettlebell swings
8 grasshoppers
7 pull ups
6 Lunges
5 Burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
WOD
6 minute AMRAP of
3 Muscle Ups
9 Overhead Squats 95/65lb
Rest 1 minute
6 minute AMRAP of
3 Handstand Push ups
9 Sumo-deadlift high pulls 95/65lb
Rest 1 minute
6 minute AMRAP
3 Power Snatches 95/65lb
9 Wall balls 20/14lb
Post total rounds for each AMRAP to the Whiteboard and totals to the Zen.
On the 9th day of Christmas my true love gave to me:
9 kettlebell swings
8 grasshoppers
7 pull ups
6 Lunges
5 Burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
Weightlifting:
Clean and Jerk 5x2+1
Clean Pull 3x3
Back Squat 3x5
Pick a load for each exercise and stay with it for ALL sets.
Conditioning:
Work on Scales for 5 minutes
3x10 Bumper raises and either hip and back extensions or reverse hypers.
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
50-35-20 rep rounds for time of:
Russian Swings (Heavy).
Box Jumps 24/20”
Burpees
Post times to the Zen.
On the 7th day of Christmas my true love gave to me:
7 pull ups
6 Lunges
5 Burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
WOD
4 Rounds each for time of:
Row 30/21 Calories
10 Deadlifts (go as heavy as you are able to complete the ten reps in as few sets as possible)
10 Inverted Burpees
Rest as needed…
Post total time and weight used to the whiteboard and the Zen.
Conditioning:
Then GHD sit ups x50 and Reverse Hypers x 50, partition as needed.
On the 6th day of Christmas my true love gave to me:
6 Lunges
5 Burpees
4 front squats
3 box jumps
2 wall climbs
1 power clean
WOD
20 minute AMRAP
4 Strict Pull ups
8 Dumbbell bench press (shoulder blades on med ball) 50/35lb
12 One legged Squats alternating
Post rounds completed to the Zen.
Naughty or Nice!
For time of:
15-12-9
Power Snatches 95/65 (75/55)
30 double unders (60 singles)
Thrusters 95/65 (75/55)
30 double unders (60 singles)
Bring a gift get a lift!
WOD:
You will have 12 minutes to either accumulate a handstand hold for as long as possible, OR walk on your hands for as far as possible
Then:
You will have 12 Minutes to accumulate as much time of a good L-sit.
Then work on Scales and do 5 sets of push ups at 35% max.
Post total distance or time for handstands and total time for L-sits to the Zen.
WOD
On the 3rd day of Christmas my true love gave to me
3 Box Jumps
2 Wall Climbs
1 Power Clean
AMRAP in 17 minutes:
3 Bar Muscle Ups
6 Dumbbell Power Clean 50/35lb (a pair of dumbbells)
18 Push press wall-ball shots 20/14lb and 12/10’ targets*
*exactly what it sounds like, a ‘wall ball’ but no squat, just the ‘throw’.
Weigthlifting:
Snatch 5x2 (pick a load, moderately heavy, and stay with all 5 sets)
Snatch Pull 3x3 @ 100% of 1 rep snatch
Front Squat 3x3 (pick a load, moderately heavy, and stay with all 3 sets)
Conditioning:
Push ups 5 sets @ 35% of max.
3 rounds of
Bumper raises 10 reps
Reverse Hypers 10 reps
WOD
For time complete the Chipper.
50 Burpee Pull Ups (6” above reach)
50 Burpee box jumps 24/20”
Rx burpees must have both feet moving back and forth together.
Then:
Practice 20 minutes of SLIPS.
post times to the Zen.
WOD
36-30-24-18-12-6 rep rounds of:
Alternating Dumbbell power snatches 50/35lb
Wall Balls
Post times to the Zen.
7 Rounds NOT for time:
1 Snatch Balance
3 Overhead squats
Do the overhead squats in succession to the snatch balance.
20 minutes of SLIPS
Post loads to the whiteboard and the Zen.
WOD
Amrap in 20 Minutes
5 Strict toes to bar
10 Up downs
15 Roll up sit-ups*
* laying on your back with straight legs on the ground and with hands overhead, sit up and reach forward and touch your feet while maintaining contact with heels on the ground.
Post rounds completed to the Zen.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
