Tuesday
/EMOM 14 Minutes
Even minute: Overhead Squat 5 reps…add weight each round
Odd minute: Weighted, or Strict pull ups 5 reps
Conditioning:
100 V-ups. Everytime you break you must do 15 supermans.
Post loads to the Zen.
Monday
/WOD
AMRAP in 20 minutes of:
3 Wall Climbs
6 Grasshoppers
9 Up Downs
12 Sit ups
Post rounds to the Zen.
Friday
/WOD
In a 2:00 minute window
6 Chest to bar pull ups
6 Thrusters 95/65lb
Burpees over the bar increasing reps every round 6,9,12,15,18….etc
Every round you complete you will earn 2:00 additional minutes to complete the work in front of you.
Good Luck!! Post rounds completed to the Zen.
Thursday
/WOD
4 rounds for time of:
Run 2 Laps around the building
15 Box jumps 30/24”
Then do mobility!!!!
Post times to the Zen.
Wednesday
/WOD
AMRAP in 7 Minutes of
7 Sumo Deadlift High pulls 95/65lb
7 Push ups
Then you may do a buy out of 100 Candlestick leg lifts for time.
Post rounds and total time to the Zen.
Tuesday
/WOD
15-12-9-6-3 rep rounds for time of:
Dumbbell hang clean and jerks (squat or power)
Strict Pull ups
Use the heaviest dumbbells you are able to.
Conditioning:
Do SLIPS.
Monday
/WOD
5 Rounds for time of:
30 kettlebell Swings 55/35lb
30 Burpees
30 Sit ups
Post times to the Zen.
Friday
/WOD
You will have 8 minutes to complete a 1000m Row. When you finish the row, you will then ‘rest’ until the eight minute mark and then you will have 10 minutes to complete the weightlifting complex listed below.
0-8:00 1000m row
8:00-18:00 max load of 5 deadlift, 3 hang clean, 1 jerk
Post row times and loads to the whiteboard and the Zen.
Thursday
/WOD
AMRAP in 10 minutes of:
7 Strict toes to bar
12 Up downs
Conditioning:
Work on SLIPS and mobility.
Post rounds to the Zen.
Wednesday
/WOD
50,40,30,20,10 rep rounds of:
Walking Lunges
Double unders
Sit ups
Post to the Zen.
Tuesday
/WOD
5 Rounds of max reps:
First Minute: Back Squat (bodyweight)
Second Minute: Strict Pull ups (ring rows if your hands are thrashed)
Third Minute: Push ups
Fourth Minute Rest.
If your Back Squat max is less than your bodyweight, then use 70% of your max.
Post total reps to the Zen.
Monday
/WOD
10,9,8,7,6,5,4,3,2 and 1 rep rounds of the following:
55/35lb Kettlebell Right Arm Snatch
55/35lb Kettlebell Left Arm Snatch
55/35lb Kettlebell Russian Swing
55/35lb Kettlebell Right Arm Clean and Jerk
55/35lb Kettlebell Left Arm Clean and Jerk
We are looking for full lock out and bicep behind the ear. Show control with the movements…
Friday
/CFCS CFW ‘Open’ #2
8 Rounds for time of:
10/8 calorie row
9 Wall balls 20/14lb/ Masters 55+ 14/10lb
Thursday
/WOD
5 two minute rounds of
7 Deadlifts*
Max reps Candlesticks
Rest one minute between rounds.
*deadlift weight is 225/155 or if this is greater than your MAX use 70% of max.
Conditioning:
5 minutes of Handstand holds and ‘slow descents’
3 sets of Bumper Raises x10
Post weight and total reps to the Zen.
Wednesday
/WOD
50-35-20 rep rounds of:
Lateral Jumps 24”/20”
Sit ups
Burpees
Post times to the Zen.
Tuesday
/Weightlifting/WOD
5 Rounds for time:
Double unders 50 reps
Snatch (squat) 5,4,3,2,1 (increase load at will, each round)
The workout is 5 rounds with the first round havinf 5 Snatches, second round having 4 Snatches…etc.
Conditioning, Break up as needed the following:
GHD sit ups 50
Hip and Back extensions 50
Scales Front and back x 10 reps per side
Monday
/AMRAP in 20 Minutes
3 Power Cleans 135/95lb
5 Pull ups
7 Push ups
9 Squats
Post rounds completed to the Zen.
Friday
/CFWC/CFCS Open 20.1
12 Minute AMRAP
21 Double Unders
15 Toes to bar
9 Handstand push ups
Scaled and 55+
42 Singles
15 Knee raises
9 Hand release Push ups
Thursday
/Weightlifting:
10 rounds for time and more importantly LOAD:
1 Power Clean followed by 3 Front Squats.
Use one barbell and NO racks.
Scoring will be based first on total load and second on total time. You may add or remove weight at any time during the workout. Total time will be sort of a ‘tie-breaker’.
Post loads and times to the Zen.
Wednesday
/WOD
10 rounds for time of:
10 Walking Lunges
10 kettlebell Swings 55/35lb Dropping the bell is a NO rep)
10 burpees
Post times to the Zen.
