Wednesday
/WOD
4 Rounds for time of:
One lap around our building
50 Sit ups
21 Deadlifts 185/130lb
Post times to the Zen.
Tuesday
/Weightlifting:
EMOM 12 minutes:
First four minutes 3 reps of squat clean each minute @ 80%
Second four minutes 2 reps of squat clean each minute @ 83%
Third four minutes 1 rep of squat clean each minute @ 85-90%
Then:
Back Squat 5x3 @ 80%
Conditioning:
3 sets of Ring Crunches 10-20 reps
3 sets of push ups @ 50%
3 sets of SCALES front and back
Monday
/WOD
3 Rounds for time of:
24 Alternating single arm dumbbell push jerks 50/35lb
50 Double Unders
24 Weighted Step ups 24/20” with 50/35lb dumbbell
50 Double Unders
Friday!!
/WOD
Another AMRAP…20minutes:
3 Wall climbs
6 Toes to bar
9 Box Jumps
Post total rounds to the Zen.
Thursday
/Weightlifting/WOD
You will have 12 Minutes to complete the following:
Row 50/35 calories
Then 30 Power Snatches (for total load)
Conditioning:
3 Sets of:
10 V-ups
45% of max push ups
10 Supermans Or reverse hypers
Post time finished and total load to the Zen.
Wednesday
/WOD
AMRAP in 20 minutes of:
Run 200m
10 Wall Balls
10 burpees
Post rounds to the Zen.
Tuesday
/Weightlifting/WOD
21-15-9 Reps of Back squat (your bodyweight)
12-9-6 Weighted pull ups (for total weight lifted)
Post loads, total loads and time to the Whiteboard and the Zen.
Monday
/WOD
AMRAP in 20 minutes!
30 Dumbbell Power cleans 50/35lbs (Use a pair of Dumbbells)
20 Push ups
100 double unders
Post rounds to the Zen.
Friday!!
/WOD
With a continuously running clock complete all three workouts.
AMRAP 12 minutes
3 bar muscle ups
6 power snatches 115/80
Rest 3 minutes
Then:
AMRAP 6 minutes
1,2,3,4,5,6,7,8,….etc adding 1 rep every round until the clock is up.
Push Jerk 155/110lb
Box jump 24/20”
Rest 2 Minutes
THEN:
AMRAP in 4 Minutes
4 Power Cleans 155/110
4 Over the bar burpees
Post total rounds to the Zen.
Thursday
/Weightlifting:
Choose weights by feel. Weights should be challenging, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise
Snatch 5x2
Snatch Pull 3x3
Front Squat 3x3
Conditioning: Work on Handstands (kicking up with both legs, slow descent, strict hspu) 7-10 minutes
Bumper raises x 30
Hip and Back extensions x50
Post loads to the Zen.
Wednesday
/WOD
AMRAP in 20 minutes of:
10 Burpees
20 Walking Lunges
30 Sit ups
Post rounds completed to the Zen.
Tuesday
/Use the same weight for all prescribed sets of a given exercise.
Weightlifting
Clean and Jerk – 5 x 2+1 (5 sets of 2 cleans and 1 jerk) use 80% of C&J max
Clean Pull – 3 x 3 110% of clean max
Back Squat– 3 x 5 (3 sets of 5 reps) (go by feel)
Conditioning:
3 Sets of:
Mountain Climbers on the Rings x10
Reverse Hypers x10
Monday Labor day
/We have two morning classes only today. 8:30 and 9:30.
WOD
Partner Murph!
Run 1 mile
100 pull ups
200 push ups
300 Squats
Run 1 Mile
The entire workout will be done and completed between you and your partner. Both of you will run a total of 1 mile at the beginning and the end of the workout. The repetitions in the middle can be partitioned however you and your partner want to complete it, but only one can work at a time while the other rests. Have Fun!!
Friday!!
/"Filthy Fifty"
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35/25lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Post time to the Zen.
Thursday
/Skill WOD
5 Rounds NOT for time:
5 Inverted hang on rings to lower
Push ups 35% of max effort
Scales 3 front and back per side
Then do mobility.
Wednesday
/4 Rounds for time of:
20 Weighted Box Step ups 50/35lb on 24/20” box
Run 200m
20 Dumbbell Alternating Snatches 50/35lb
Run 200m
Post times to the Zen.
Tuesday
/Weightlifting/WOD
You will 12 Minutes to complete the following:
Row 50/35 calories
Then 30 Clean (power or squat) and Jerks for total load
Conditioning:
3 Sets of:
10 V-ups
45% of max push ups
10 Supermans Or reverse hypers
Post time finished and total load to the Zen.
Monday
/WOD
20 Minute AMRAP
4 Handstand Push Ups
8 Chest to bar Pull Ups
12 One legged Squats
Post total rounds to the Zen.
Friday!!
/10 Rounds for time of:
Run 200m
2 Power Snatches 115/80lb
4 Power Cleans 115/80lb
Post times to the Zen. There is a 25 minute time cap.
Thursday
/EMOM 10 minutes:
Even minutes: 5 Thrusters
Odd Minutes: Max reps chest to bar pull ups
This EMOM is scored by total weight lifted and max reps completed.
Conditioning:
3 rounds not for time (except the 2 minutes of handstands each round):
10 Bumper raises
5 Around the world plank holds
2 minutes each of handstands (practice kicking up opposite legs, and both legs. Also slow controlled recovery)
