Thursday
/COVID-19 Day 4 Shutdown. But that will not stop us! Join us to have access to some awesome home workouts!
Wednesday
/Day Three of mandatory closure.
If you want great at home workouts become a member and download our software.
We will be back soon!
Tuesday
/Day Two of mandatory closure.
If you want great at home workouts become a member and download our software.
We will be back soon!
Monday
/Day One of mandatory closure.
If you want great at home workouts become a member and download our software.
We will be back soon!!
Friday!!
/WOD
For time:
400 Double unders
200 Calories (bike or row)
100 Wall Balls
Partition the reps as desired. There is a 30 minute time cap.
Post time or total reps to the Zen.
Thursday
/Our 6:30 Class is cancelled today.
WOD
6 Rounds of:
First Minute: Strict pull ups
Second Minute: Strict Ring Dips
Third Minute: High Box Jumps
After workout practice SLIPS……
Wednesday
/WOD
AMRAP in 20 minutes of:
5 Dumbbell power cleans 50/35lb (pair of bells)
10 Dumbbell walking lunges 50/35lb (single bell)
15 burpees
After the workout do 5 sets of push ups @ 40%
Post rounds to the Zen.
Tuesday
/EMOM 20 Minutes
Even minute: Front Squat 3 reps @75%
Odd minute: Max reps pass through on paralletes…
Then do 3 sets of 10 reps of each:
bumper raises
reverse hypers
Never hesitate to work on Scales.
Post loads and total pass throughs to the Zen.
Monday
/Online Qualifier workout #2
Masters 60+
For time:
15 chin-over-bar pull-ups
10 overhead squats, 95/65 lb.
15 chin-over-bar pull-ups
10 overhead squats, 115/75 lb.
15 chin-over-bar pull-ups
10 overhead squats, 135/85 lb.
15 chin-over-bar pull-ups
10 overhead squats, 155/105 lb.
Everyone else:
For time:
15 chest-to-bar pull-ups
10 overhead squats, 95/65 lb.
15 chest-to-bar pull-ups
10 overhead squats, 135/85 lb.
15 chest-to-bar pull-ups
10 overhead squats, 185/115 lb.
15 chest-to-bar pull-ups
10 overhead squats, 225/145 lb.
Time cap: 15 minutes
Then do 5 sets of push ups at 35%
Time cap: 15 minutes
Friday
/WOD
Online qualifier workouts:
Complete as many rounds as possible in 6 minutes of:
8 thrusters, Masters plus: 95/65 (everyone else: 115/85 lb.)
50 double-understhen you will have a 10 minute time cap for a 1 rep max Clean and Jerk
Optional:
3 rounds for time of:
9 Chest to bar pull ups for Masters plus, (9 bar muscle-ups for everyone else)
18 toes-to-barsTime cap: 12 minutes
Thursday
/WOD
8 rounds for max reps of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of handstand push-ups, rest 10 seconds
225lb men, 155lb women.
Practice Scales for 5 minutes.
Conditioning:
3 rounds of 10 reps each of:
Candlesticks
Reverse Hypers
Post total reps to the Zen.
Wednesday
/WOD:
"The Chief"
Max rounds in 3 minutes of:
135/95 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 to the Zen.
Tuesday
/Weightlifting:
Push Press 3,3,3,3,3
Dumbbell Push press: 5,5,5,5,5
Conditioning:
3 sets of 10
Bumper raises
Reverse hypers
Do mobility.
Post loads to the Zen.
Monday!
/WOD A
AMRAP in 15 minutes of:
3 Muscle ups
15 Kettlebell swings 55/35lb
30 sit ups
WOD B
5 pull ups
5 Ring dips
15 Kettlebell Swings 55/35lb
30 Sit ups
Then do SLIPS for 20 minutes.
Friday!!
/WOD
5 Rounds for time of:
10 Chest to bar Pull ups
15 Box Jumps 24/20”
20 Dumbbell Power Snatches alternating 50/35lb
Post times to the Zen.
Thursday
/WOD
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
Then spend 5 minutes working on L-sits and L-sit variations.
Post total time for workout to the Zen.
Wednesday
/WOD
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 155 lb.
Women: 105 lb.
Then do 5 sets of 2 Scales front and back (right and left legs) and push ups at 35% alternating between the two exercises.
Post total power cleans to the Zen.
Tuesday
/Weightlifting/Skills
7 Rounds (not for time)
1 Snatch Balance
3 Overhead Squats
Then
3x3 Front Squat 83% of 1 rep max
Conditioning:
3 rounds of:
10 Bumper raises
10 Reverse Hypers
Post loads to the Zen.
Monday!
/WOD
AMRAP in 25 minutes of:
2 Strict Pull ups
3 Pull ups
4 Handstand Push ups
6 Push ups
6 One legged squats alternating
9 Squats
Post rounds to the Zen.
Friday
/WOD
3 Rounds for time of:
10 Power Clean and Jerks 135/95lb
30 Wall Balls 20/14lb
Conditioning (anytime during the day): 5 sets of push ups at 40%
Post times to the Zen.
