Use the same weight for all prescribed sets of a given exercise.
Weightlifting
Clean and Jerk – 5 x 2+1 (5 sets of 2 cleans and 1 jerk) use 80% of C&J max
Clean Pull – 3 x 3 110% of clean max
Back Squat– 3 x 5 (3 sets of 5 reps) (go by feel)
Conditioning:
3 Sets of:
Mountain Climbers on the Rings x10
Reverse Hypers x10
WOD
Partner Murph!
Run 1 mile
100 pull ups
200 push ups
300 Squats
Run 1 Mile
The entire workout will be done and completed between you and your partner. Both of you will run a total of 1 mile at the beginning and the end of the workout. The repetitions in the middle can be partitioned however you and your partner want to complete it, but only one can work at a time while the other rests. Have Fun!!
We will be open for a couple hours on Labor Day Monday morning 9-11am. We will do a partner “Murph’.
WOD
10 rounds for time of:
10 Russian Swings 55/35lb
10 Wall Balls
Run 200m
Post times to the Zen.
Strength conditioning:
5 rounds each for time of:
Row 10 pulls under 1:30/1:49
Deadlift 5 reps @ 80%
Box Jump 7 reps 30/24”
Rest
Conditioning:
3 sets of
Bumper raises x10
Superman holds 30 Seconds
Post total times to the Zen.
7 two minute rounds of:
Power Cleans x3 reps
Max reps ring dips
The workout is scored on total weight in power cleans and total reps of ring dips.
Conditioning:
Perform SLIPS for 15 minutes
WOD
WOD
3 Rounds for time of
Run 400m
2 rounds of Cindy
(5 pull ups, 10 push ups, 15 Squats)
Post times to the Zen
WOD
10,9,8,7,6,5,4,3,2 and 1 rep rounds of:
Sumo Deadlift High Pull 95/65lb
Grasshoppers
Push press 95/65lb
Post times to the Zen.
Weightlifting
Front Squat 1 rep max
WOD
10 minutes of max double unders
Post loads and total double unders to the Zen.
WOD
AMRAP in 15 minutes of:
7 Toes to bar
10 weighted step ups onto a 24/20” box using 50/35lb dumbbell
14 alternating dumbbell power snatches
Post rounds completed to the Zen.
WOD/Weightlifting:
30 Squat Clean and Jerks for time and total weight moved
You may increase or decrease loads at any time.
Conditioning:
3 sets of 10 bumper raises and either 10 reverse hypers or 30 second Superman holds
Post total weight moved and total time to the Zen.
WOD
For time:
100 Burpees
You will begin the workout with a 200m run and every even minute after that you must run 200m.
Conditioning:
5 sets of push ups at 35% of max
5 sets of front and back scales.
Post total time to the Zen.
As always it’s been a slice programming the past week. I hope you enjoyed and made some gains!
WOD
for time:
Run 400m
Then: 50-25-12-6 rep rounds of
Russian KB Swings
Air Squats
Sit-ups
Then: Run 400 m
EMOM - 20 minutes
Using a Kettlebell of a weight you determine do the following every minute on the minute.
1st Minute: Turkish Get Up (Left-Right)
2nd: Single Leg Romanian Deadlift (5x per leg)
3rd: Turkish Get Up (L-R)
4th: Goblet Squat (use KB) x10 reps
Conditioning:
Scales (Front and Back) 5 min.
Bumper Lifts: 3x10
5 Rounds for time:
6 Chest-to-bar pull-ups
10 Box Jumps (24/20)
12 DB Power Snatches (50/35) Masters+ 35/20 - Scale appropriately)
WOD 1
Strict Shoulder Press 1-1-1-1-1
Push Press 2-2-2-2-2
Push Jerk 3-3-3-3-3
Allow 20 minutes to complete sequence. Select weight based on feel… load will increase from strict to jerk.
WOD 2 - Strict Pull-up Conditioning
3 x 30 sec. hold: Hang from bar (work toward proper position on the bar… hollow body, bend at wrist/false grip.
3 x 15 sec lower: Start with chin over bar, lower to full extension in 15 sec.
3 x 5 reps - using rings and box, place feet on box in front of you and perform pull-up on rings, like ring row.
3 Ring pull-ups (do the best you can, but make the attempt).
WOD: 3 rounds for time:
400m Run
21 Toes-to-bar
12 Deadlifts (65% of 1RM)
Cool Down/Conditioning: Crossover Symmetry Hip and core routine
WOD
50-35-20 rep rounds for time of the following
Wall balls 20/14lb
Burpees
Double unders
Post times to the Zen.
WOD
For time:
with a continuously running clock you will
Run to Schmale rd. upon returning you will have exactly
10 minutes to find a 1 rep max in the deadlift.
You are only allowed to warm up a ‘blank’ barbell before the run.
In order for the 1 rep max to count, you CANNOT drop it. You must control the weight down.
Post your Schmale run time and your 1 rep max to the Zen.
WOD
Complete as many rounds as possible in 20 minutes of:
12 dumbbell bench presses 50/35lb*
12 strict pull-ups
*With a pair of dumbbells and your shoulders and head supported on a medicine ball for your bench.
Post rounds completed to the Zen.
WOD A
Complete as many rounds as possible in 10 minutes of:
25 squats
50-ft. handstand walk
WOD B
Complete as many rounds as possible in 10 minutes of:
25 squats
7 wall climbs
Conditioning:
3 Sets of
20 Second L-sit
10 Reverse hypers or Supermans (keep your feet together)
Post total rounds to the Zen.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
