Thursday

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Weightlifting/WOD

9-7-5 reps for time and load of:

Squat Cleans (85-90% of last one rep)

Strict Ring Dips*

*Rings should be positioned at arm pit height. Jump up to begin dip and then lower body with legs straight and feet under hips (not behind) and touch the front of shoulder and bicep to top of ring then press up.

Move efficiently and with purpose.

Post loads and times to the Zen.

Tuesday

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Hey I want to say awesome job to everyone that did the Bear Complex! That workout was no joke, and I saw a lot of heart put in it by you all. Nice job!  

WOD

5 rounds of 3 minute AMRAP of:

Run 200m

Max Push ups

Max Pull ups

Rest....

You have to Run first, then you may do which ever exercise you would like in any order and you may mix it up as you desire...

Example Run 200m then do 5 pull ups, 5 push ups, 5 pull ups, push ups.... time is up. You only run one time, then max out the other two exercises. KEEP TRACK of each round separately... post scores to the Whiteboard and total reps completed for each to Zen.

Monday

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The Bear Complex: 

Power Clean

Front Squat

Push-Press

Back Squat

Push-Press

The workout goes like this: You will perform 7 reps of the complex above for 5 rounds adding weight each round and resting between rounds. The complex is the above exercises completed one time each and when all 5 exercises are done once it will be considered 1 repetition do 6 more to complete the round then REST. It is to be performed as a touch and go there are no “re-grips” on the floor. Rest should be 3-5 minutes.

You may tie all the lifts together, as in do a squat clean into a thruster and then lower onto your back and do a back squat into a thruster. As long as the bar starts on floor and you perform some form of a front squat and a press and some form of a back squat and a press it will be a good rep. Good luck and post all rounds to the whiteboard and to the Zen.

Friday!!

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WOD

With a continuously running clock, you will have a total of 16 minutes to complete the following:

7 minute of:

2,4,6,8,10,12….etc reps of:

Power Cleans 135/95lb

Box Jumps 24/20”

Then 100 Double unders

With remaining time complete

2,4,6,8,10,12….etc reps of

Hang Squat Cleans 135/95

Toes to bar

This is a three part workout, with the first part you will have 7 minutes to get as far as you can with the power cleans and box jumps. Then you will go right into powering through the double unders. With the remaining time on the clock (total clock being 16 minutes) you will work on the third part of the workout which is the hang squat cleans and toes to bar. Good Luck and as always have FUN!

Post total reps to the Zen.

7-2-2021 Independence Day WOD

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The United States Declaration of Independence is the pronouncement adopted by the Second Continental Congress meeting in Philadelphia on July 4, 1776.

(the second sentence) We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

We did not celebrate this great Holiday last year... please enjoy this holiday and this great country!

Lisa has kindly agreed to open the gym for "Open" Gym on Saturday (July 3) morning from 9:30 - 11:00am.

AMRAP 20 minutes

1 200m run/250m row

7 Knees-to-elbow

7 Push-ups

6 Hang power cleans (135/95)

Thursday 7-1-2021

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Weightlifting

For this workout determine the weight to use based to at least 80%-85% of Squat Clean 1 rep max

for example: Squat clean 1RM = 200. EMOM workout weight 160 lb to 170 lb.

If you are newer to weightlifting choose a weight that is slightly uncomfortable but still allows you to master technique.

EMOM Complex 20 minutes

Even: 6 Deadlifts

Odd: 4 Power cleans

Even: 2 Hang squat cleans

Odd: 1 squat clean