Monday July 13, 2020
Buy in: 400 m run
then 5 rounds for time:
10 med ball goblet squats (20/14)
10 med ball squat cleans
10 med ball sit-ups (floor to wall)
10 wall balls
Buy out: 200 m run
Do not put ball down during round: should you have to 5 burpee penalty for each occurrence upon completion of WOD.
WOD
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings55/35lb
12 Pull ups
Post times to the Zen.
Strength WOD
Five, 3 minute rounds to complete the following:
Back Squat x10 reps (your bodyweight, but not to exceed 225/155)
Strict Ring dips Max reps
Practice SLIPS for 10-15 minutes after.
WOD
AMRAP in 12 Minutes of:
3 Squat Clean Thrusters 95/65lb
6 Toes to bar
9 Burpees
Post rounds completed to the Zen.
EMOM 16 minutes
Even Minutes: Deadlift x3 reps (no dropping)
Odd Minutes: Double unders max reps
Add or take off weight any time.
Conditioning:
5 Sets of:
Scales front and back x3 per leg
Push ups at 35% max
V-ups x10 reps
Post total weight lifted and total number of double unders to the Zen.
WOD
AMRAP in 22 Minutes:
3 Handstand Push ups
6 Pull ups
8 One legged squats
200m Run
Post rounds to the Zen.
We will be closed on Saturday in recognition of Independence Day.
WOD
You may do this workout in any order, but all reps of given exercise must be completed once started.
50 Wall Balls
30 Sumo Deadlift high pulls 75/55lb
30 Toes to bar
Run to Gary Ave
Row 750m
50 Double unders
Weightlifting/WOD
30 Squat Snatches for time,
Workout is scored by total weight you moved and the time it took to move it. You can add and take away weight anytime during the workout.
Post time and total weight to whiteboard and the Zen.
EMOM 18 Minutes:
First Minute: Front Squat 3 reps
Second Minute: Strict Pull ups (max reps)
Third Minute: Push ups (max reps)
Practice SLIPS for 20 minutes.
WOD
7 Rounds for time of:
10 Burpees
15 Kettlebell Swings 55/35lb
200m Run
Post times to the Zen.
Today and tomorrow (Saturday in case you cannot come today) is “Murph for Miller.” There is no cost to do the WOD, we only ask for a donation of any amount but do not expect anything. All proceeds are donated to the Midwest Shelter for Homeless Veterans. Please ask Jason for more information.
We can modify to anyone that wants to participate in Murph. You may also invite people to either try a version of the workout or just to come to cheer you on.
The CLOCK will begin 10 minutes after the start time of class. Come early to get any extra warming up done.
WOD
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to the Zen
WOD
Murph prep. Mobility and “SLIPS”
Deadlift 3,3,3,3,3 (touch and go and no dropping)
10-20 minutes of SLIPS practice, before and after (scales, L-sits, inversion ( handstands), planks, and stretching)
Post loads to the Zen.
WOD
AMRAP in 20 minutes
10 Push Press 95/65lb
20 Sit ups
Run 200m
Post rounds to the Zen.
Weightlifting
15 minute EMOM of the Clean
Go as heavy as you are able and do not be afraid to add weight each round.
First 5 minutes 3 reps a minute
Second 5 minutes 2 reps a minute
Final 5 minutes 1 rep a minute
Then do together:
Back Squat 3x3 (heavier than last week)
Then do 5 sets of push ups @40% of max and:
5 sets of 5 Strict Pull Ups
Post loads to the Zen.
This week on Friday is “Murph”
We can modify to anyone that wants to participate in Murph.
WOD
AMRAP in 20 minutes
3 Wall Climbs
6 Toe to Bar
9 Up Downs
Then do 5 rounds of push ups at 35% of max.
Post rounds completed to the Zen.
WOD
12-9-6-3 reps for time of:
Power cleans 155/110lb
Chest to bar pull ups
Post times to the Zen.
WOD/Strength…..
5 two minute rounds
10 Overhead Squats (for total weight)
Max effort Strict Toes To Bar
Rest one minute
Conditioning:
5 Sets of push ups @ 40%
Post the total weight you moved and total Strict Toes to bar you completed to the Zen
WOD
For time:
Run 200m
30 Kettlebell Swings 55/35lb
30 Box jumps 24/20”
Run 400m
2 Rounds of
15 Kettlebell Swings 55/35lb
15 Box jumps 24/20”
Run to Gary ave
3 rounds of:
10 Kettlebell Swings 55/35lb
10 Box jumps 24/20”
Post times to the Zen.
Weightlifting/Strength day
Clean (squat) & Jerk (you may split) 5x2+1 (5 sets of 2 cleans and 1 jerk)
Back Squat 3x3 (go heavier than last week)
Conditioning:
Push ups 5 sets @35%
and SLIPS
Post loads to the Zen.
WOD
For time:
Run 400m
Then two rounds of:
10 burpees
10 pull ups
Then Run to Gary Ave
Then two rounds of:
10 Pull ups
10 Burpees
Then finish with 400m run.
Post times to the Zen.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
