Wednesday
/AMRAP 20 minutes of:
10 Push ups
10 Sumo-Deadlift High Pull 95/65lb
10 Box Jumps 24/20”
Post rounds to the Zen.
Tuesday
/Weightlifting:
Snatch 3x3 @ 78-81%
Then 8 minute AMRAP of
3 Heavy Front Squats (pick a heavy load and stick with it)
3 Muscle Ups (rings)*
Alternate for muscle ups would be double the reps for strict pull ups and ring dips.
Post loads and rounds completed to the Zen and the Whiteboard.
Monday
/WOD
5 Rounds for time of:
20 Wall balls
20 Kettlebell Swings 55/35lb
20 Burpees
Post time to the Zen.
Friday!!
/WOD
Amrap in 15 minutes of:
10 Power Snatches 75/55lb
10 Overhead Squats 75/55lb
30 Double Unders
Post rounds to the Zen.
Thursday
/Weightlifting:
Shoulder press 3x3
Push press 3x3
Jerk (Push/Split) 3x3
All reps should be heavy. If you end an exercise 10% greater than what you started, you are still warming up! But your first Push Press rounds should be heavier than your heaviest Shoulder Press round and etc. with the first Jerk round.
Then practice SLIPs for the remainder of the class.
post loads to the Zen.
Wednesday
/AMRAP in 20 minutes of:
3 Strict Pull ups
5 Power Cleans 135/95lb
7 Push Ups
9 Box Jumps 24/20”
Post rounds completed to the Zen.
Wednesday
/Weightlifting:
Snatch 3x3 @ 75-78%
EMOM 10 minutes
Even: Front Squat 5 reps @ 75%
Odd: Strict Ring Dips max reps (no chest dipping, keep shoulders in line with hips)
Post loads and total dips to the Zen.
Monday!
/WOD
5 rounds for time of:
15 Toes to bar
15 Kettlebell Swings 55/35lb
15 Inverted Burpees
Run 200m
Post times to the Zen.
Friday!!
/WOD
5 Rounds of:
One Minute of: Run 200m
One Minute of: Hang Power Clean 135/95lb max reps
One Minute of: Sit ups max reps
One Minute of: Box jumps max reps
One Minute of: Rest
Post total reps to the Zen.
Thursday
/Weightlifting/Skill
4 rounds each for time:
Row 500m
10 Front Squats @135/95lb
2 Rope Climbs
Rest as needed between rounds.
Post round times to the whiteboard and total WORK time (minus the rest) to the Zen.
Wednesday
/WOD
30,25,20,15 and 10 rep rounds for time of:
Dumbbell power snatches (alternating) 50/35lb
Front rack weighted walking lunges 50/35lb
Burpees
Post times to the Zen.
Tuesday
/Weightlifting:
Clean 4x3+1 jerk @ 78%
Clean pull 3x3 @ 100%
Back Squat 3x3 @ 80%
Conditioning:
5 sets of Push ups @35%
Scales front and back 3 sets of 3 per side
5 sets of V-ups 10 reps
Post loads to the Zen.
Monday
/WOD
AMRAP in 20 minutes:
IF there is not a storm:
200m Run
4 Handstand push ups
8 toes to bar
If there is an active Storm….
250m row or .25 mile bike
4 Handstand push ups
8 Toes to bar
If an active storm, work together to use bike and row.
Friday!!
/All week we have had a ‘ladder’ theme for the workouts. Today is no different.
“Up and Down the Ladder”
With a continuously running clock…
You will go up the ladder for 6 minutes doing the following
1,2,3,4,5,6,7,etc….rep rounds of: (each round completed is 10 less burpees you will have to do)
Deadlift, 115/80lb
Hang Power Clean 115/80lb
Push Press/Jerk 115/80lb
At 6 minutes you will complete 100 burpees (minus what your rounds equal). Then once your burpees are complete you will go back down the ladder from where you completed in the first 6 minutes. This portion is for time.
Example…. you completed in 6 minutes all of the 7 deads, cleans and jerks, then you will only have to do 30 burpees. After the burpees are completed you will then begin the ladder going down with the round of 7 reps….
Post rounds and time to the Zen and the whiteboard.
Thursday
/Weightlifting:
Back Squat 10-8-6-4-2…2-4-6-8-10
This looks easy… I trust you it is not. Men should try to start at a minimum of their body weight or more, for the first 10 reps. Women should start at a minimum of 75% of bodyweight or more for the first 10 reps. After the first 10 reps go up in weight each round should be a new max weight.
Good luck and have fun!
Wednesday
/WOD
10,9,8,7,6,5,4,3,2,1 rep rounds for time of:
Chest to bar Pull ups
Box Jumps 24/20”
Kettlebell Swings 55/35lb
Push ups
Post times to the Zen…..
Tuesday
/With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Conditioning:
5 Sets of:
Push ups @ 35% max
V-ups x10
Post heaviest load for the snatch, clean and deadlift to the Zen.
Monday
/WOD
AMRAP in 20 minutes of:
With a Med-ball 20/14lb in your hand (except when doing burpees) you will do the wall balls and the lunges. If you put the Med ball down or you drop it you must do 5 burpees as a penalty. You may only put the Med ball down when you are going to start the burpees for that round. Have fun!!
5 Wall Balls
5 Walking lunges
5 Burpees
10 Wall Balls
10 Walking Lunges
10 Burpees
15 Wall Balls
15 Walking lunges
15 Burpees
20 Wall balls …..etc.
Post total reps to the Zen.
Friday!!
/AMRAP in 20 minutes: (you may do the exercises in any order but you have to run 200m before each exercise)
Run 200m
20 Burpees
Run 200m
20 Weighted step ups 50/35lb on 24/20” box
Run 200m
Row 20 calories
Run 200m
20 Box Jumps
Post rounds to the Zen.
Thursday
/WOD/Skill development
AMRAP 13 minutes:
Turkish Get Ups 6 total (3 per arm) 50/35lb
3 Bar Muscle ups
Post rounds to the Zen.
