Tuesday
/WOD
For time:
30 Squat Clean and Jerks 155/110lb
Conditioning:
Back 3x3 @ 80-83%
3x10 Bumper raises.
3x10 supermans
Monday
/Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for the entire 30 minutes but the first time you fall behind and cannot complete the 5,10,15 reduce the reps to 4,8,12, if you fall behind on that rep scheme too then reduce to 3,6,9. If you fall behind on the 3,6,9 then just repeat that scheme as many times as you are able until the 30 minute time limit. The workout will be scored 3 points for the 5,10,15; then 2 points for the 4,8,12; and finally 1 point for the 3,6,9 rep scheme. If you REST at all you must drop down to the next level. For example, if you are doing 5-10-15 and rest a minute then you must begin the following minute with 4,8,12 and continue with that scheme from then on. You CANNOT switch back and forth between rep schemes.
Multiply rounds by their value and post to whiteboard and the Zen.
Friday!!
/AMWAP (AsMuchWeightAsPossible) in 20minutes
10-8-6-4-2 Power Snatches add weight as you can.
200m run, 250m row or 1/4 mile on the bike after every round of power snatches.
The workout is scored by how much total tonnage you move in 20 minutes. When you reach the round of ‘2’ reps continue to repeat that round until the 20 minutes is up. Post total tonnage to the Zen.
Thursday
/EMOM 15 minutes:
First Minute Front Squat x3 @80%
Second Minute: Strict Pull Ups max reps
Third Minute: Strict Push Ups max reps
Post loads and totals for each exercise to the Zen.
Wednesday
/WOD
Three rounds for time of:
20 Deadlifts 225/155lb
30 Burpees
50 Double Unders
Post times to the Zen.
Tuesday
/EMOM 10 minutes
Even minute: 3 Hang Squat Cleans (as heavy as you’re able)
Odd minute: Max Reps sit ups (hands remain at your side, not overhead, and reach to touch your toes)
Then
Back Squat 3x3 at 80% of max
Post loads and total sit ups to the Zen.
Monday
/"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30/24” box
Post time to the Zen.
Friday!
/WOD
AMWAP (AsMuchWeightAsPossible) in 20minutes
10-8-6-4-2 Power Cleans add weight as you can.
2 Muscle ups (alternate 4 chest to bar, 4 push ups)
The workout is scored by how much total tonnage you move in 20 minutes. When you reach the round of ‘2’ reps continue to repeat that round until the 20 minutes is up.
Wednesday
/WOD
Four rounds of:
First minute: max reps Sumo Deadlift High pull 75/55lb
Second minute: max reps Box Jumps 24/20”
Third minute: max reps Push Press/Jerk 75/55lb
Fourth minute: max reps Burpees
Fifth minute: Rest…..
Post total reps to the Whiteboard and the Zen.
Tuesday
/Weightlifting:
Snatch 4x2 (go by feel)
Front Squat 3x3 (go heavy and stay the same weight all 3 sets)
For each lift you should warm up and then begin as heavy as possible. For the snatches maintain that through each set. If you can add weight on the last set you may, but if you are able to add more than 10% of your load then you didn’t start heavy enough and have three more sets to go.
Conditioning:
3 Sets of:
Dragon Flags 5-10 reps
Supermans 10 reps
Monday
/WOD
AMRAP in 20 minutes
1 Deadlift 225/155lb*
4 Pull ups
8 Push ups
12 Squats
*You are not allowed to drop the weight and forward grip only.
Post rounds completed to the Zen.
Friday!!
/WOD
AMRAP in 20 minutes
5 Candlestick Box Jump 24/20”
7 Toes to bar
10 up Downs
Post rounds completed to the Zen.
Thursday
/Weightlifting:
Clean Pulls 3x3
Power Cleans 3x3
Push Press 3x3
For each lift you should begin as heavy as possible and then maintain that through each set. If you can add weight on the last set you may, but if you are able to add more than 10% of your load then you didn’t start heavy enough and have two more sets to go. Ha!
Wednesday
/WOD
4 Rounds for time of:
200m run
20 wall balls
200m run
20 burpees
Post times to the Zen.
Tuesday
/Weightlifting:
3x3 Muscle Snatch
3x3 Power Snatch
3x3 Snatch grip push press (behind the neck).
Conditioning:
Push ups 5 sets @ 35%
Scales Front and Back between sets of push ups
Post loads to the Zen.
Monday
/WOD
20 Minute AMRAP
3 Squat Cleans 95/65* (cannot start heavier)
3 Chest to bar pull ups
3 Handstand push ups
add weight as you can.
The goal is to move as much as weight as you can in the duration of the workout. The score will be the weight you lifted multiplied by each round you lifted that weight.
Example if you do 5 rounds at 95, then 5 rounds at 115, then 5 more rounds at 135 you will multiply the weights reps and rounds to get your total sum for the WOD. In this case the score would be a total of 5,175lbs.
Post total weight to the Zen.
Good Friday
/WOD
AMRAP in 25 minutes
5 Strict Pull ups
7 Push ups
10 Weighted step ups 50/35lb dumbbell 24/20” box
Post rounds to the Zen.
Thursday
/6 Rounds each for time of:
Row 10 reps while maintaining a sub 1:29/1:45 pace.
Deadlift x5 reps with forward grip. Reps are touch and go.
Rest as needed between rounds.
Post total work time and deadlift weight to the Zen.
Wednesday
/WOD
3 Rounds for time of:
15 Power Snatches 95/65lb
15 Toes to bar
50 Double unders
Post times to the Zen.
Tuesday
/Weightlifting:
Clean and Jerk 3x3+1 (3 squat cleans and 1 jerk)
Clean Pulls 3x3 (heavier than what you can clean)
Back Squats 3x3 (stay with same heavy weight each set)
Go by feel for C&J and Back Squats.
Conditioning:
3 rounds of:
5-10 Dragon Flags
10 Reverse Hypers’ or Supermans
