Weightlifting:
Squat Clean 4x2 @83-85% of max, go heavier than you did two weeks ago (same weight for all sets)
Clean pull 3x3 @ 100% of max clean
Back Squat 4x2 @83-85% of max, go heavier than you did two weeks ago (same weight for all sets)
With back squats do 5 Sets of push ups @40% and 5 sets of unbroken strict pull ups*
*Do strict pull ups until you come off the bar, then you are done with that set.
WOD
20 Minute AMRAP
4 handstand push ups
8 Toes to bar
12 Box jumps 24/20"
Conditioning:
Then do 5 Sets of push ups at 35% of max.
WOD A
For time, with a partner, must work synchronized.
30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run
Rest 5 minutes, then:
10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run
Time cap: 35 minutes
WOD B
One works one rests, tag team the wod together.
For time, with a partner:
30 deadlifts
30 bar facing burpees
400 m run
20 deadlifts
20 bar-facing burpees
400 m Run
10 deadlifts
10 bar-facing burpees
400 m run
Rest 5 minutes, then:
10 thrusters
10 pull-ups
400 m run
20 thrusters
20 pull-ups
400 m run
30 thrusters,
30 pull-ups
400 run
Time cap: 35 minutes
Ladies: 125-lb. deadlifts, 55-lb. thrusters
Men: 185-lb. deadlifts, 75-lb. thrusters
Weightlifting… Compliments of CFHQ
Push jerk 3-3-3-3-3 reps
With this workout you will perform 2-3 warm up sets at a minimum before beginning your first set of the workout. Ideally, each set will be as heavy as possible for 3 reps.
Conditioning:
Supermans or Reverse hypers 3x10
V-ups 3x10
Post loads to the Zen.
WOD
Compliments of CFHQ
50-40-30-20-10 reps for time of:
Kettlebell swings 55/35lb
Sit-ups
After the workout, complete 5 sets of push ups at 35% of your max.
Post times to the Zen.
Weightlifting:
Snatch 4x3
EMOM 8 minutes
Even minute: Front Squat x3 @80-83%
Odd minute: Strict pull ups max reps.
Post loads and reps to the Zen.
“The NO rest Chief”
AMRAP in 15 minutes
3 Power Cleans 135/95
6 Push ups
9 Squats
Post total rounds to the Zen.
AMRAP in 20 minutes:
3,6,9,12,15,18…etc of (adding 3 reps to each exercise every round until the clock runs out)
Deadlift 135/95lb
Wall Ball
Burpee
Post total reps completed to the Zen.
EMOM 16 minutes
Even minute: Run 200m
Odd minute: Max reps candlesticks.
Conditioning:
SLIPS: Scales, L-Sits, Inverted (handstand holds), Planks, Stretch.
WOD
7 Rounds for time of:
7 Kettlebell Snatches right arm
7 Kettlebell Snatches left arm
7 Kettlebell Clean and Jerk right arm
7 Kettlebell Clean and Jerk left arm
7 Russian Swings
Men use 55lb
Women use 35lb
Post times to the Zen.
Weightlifting:
Squat Clean 4x3 @80-83% of max
Clean pull 3x3 @ 100% of max clean
Back Squat 4x3 @80-83% of max
Conditioning:
If you don’t have a push up max (max push ups without resting) then find your max.
Otherwise do 5 sets of push ups at 35% max.
WOD
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, your hands cannot move until both feet are off the floor and on the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.
Post rounds completed to the Zen.
WOD
For time complete the following:
50-35-20 rep rounds of:
Weighted box step ups 50/35lb dumbbell
Dumbbell power snatch alternating 50/35lb
Single arm dumbbell thruster 50/35lb (divide reps between both arms)
Post times to the Zen.
EMOM 12 minutes
Even Minute: Push Press x3 as heavy as you’re able*
Odd Minute: Strict pull ups
*For the weight you should be heavy enough starting out that it is close to a 3 rep max. If your ending weight is 10% greater than your starting weight…. you have not done the workout properly.
Conditioning”
Ring Crunches 3x10
Push ups 5 sets at 35% max.
Post loads and max reps of strict pull ups to the Zen.
WOD
5 Rounds of:
200m Run
40 Double unders
30 sit ups
20 burpees
Post times to the Zen.
Weightlifting:
Overhead Squat 5,3,3,1,1 (work up to a 5 rep max, add weight and do a heavy 3, a heavier 3, and then shoot for a single rep max)
Conditioning:
GHD sit ups or V-ups 3x10
Reverse Hypers or supermans 3x10
Post loads to the Zen.
WOD
AMRAP in 16 minutes:
4 Power cleans 135/95lb
6 Push ups
8 One legged squats
Post total rounds to the Zen.
WOD
5 Rounds for time of:
5 Chest to bar pull ups
10 over the bumper burpees (jump laterally over 45/25lb bumper)
15 Ground to over head with a bumper 45/25lb bumper
200m bumper carry/run/walk 45/25lb
For safety reasons please do not drop the bumper.
Post times to the Zen.
WOD
You will have 15 minutes to do the following:
First row 50/35calories,
With remaining time after the row is complete you will find a 1 rep max Turkish get up. The 1 rep max counts if BOTH arms complete the lift. You may use kettlebell, barbell, dumbbell or any object to complete the TGU. have fun and good luck.
WOD
AMRAP in 20 minutes
7 Box Jumps 24/20”
7 toes to bar
7 Kettlebell swings 55/35lb
7 Grasshoppers
Post rounds to the Zen.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
