Thursday
/Partner WOD!
With a partner conquer the task in front of you:
Row 4000/3500m
200 Box jumps 24/20”
Partition the reps as needed. There is a 20 minute Time Cap.
Post time to the Zen.
Wednesday
/WOD
AMRAP in 20 minutes:
10 GHD Hip Extensions*
100m Farmers walk 50/35lb
10 Weighted sit ups with med ball 20/14lb**
-add 10 reps to the hip extensions and sit ups after each round.
*If you have not been practicing Hip Extensions regularly you will be scaling this workout by holding your med ball to you chest and essentially doing a ‘good morning’.
**Weighted sit ups. the med ball will start on the floor ‘over’ your head like normal sit ups, then you will sit up and bring the ball forward and touch the floor between your feet (no bouncing) then return the ball over head to begin your next rep.
Post rounds completed to the Zen.
Tuesday
/WOD
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
Scaling:
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.
Intermediate Option:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.
Beginner Option:
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups
Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.
Post time to the Zen.
WOD
60 toes-to-bars for time
*perform 12 burpees at the start of each minute
Post time to comments.
Scaling:
This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
50 hanging knee raises for time
*perform 5 burpees at the start of each minute
Friday!!
/WOD
AMRAP in 20 minutes of:
3 handstand push ups
6 power cleans 135/95lb
18 Double unders
Post rounds to the Zen.
Thursday
/Weightlifting:
EMOM 12 Minutes:
Even Minutes: Front Squat 3 reps @ 83%
Odd Minutes: Strict Toes to Bar max reps
Post loads and reps to the Zen.
Wednesday
/10 rounds for time of:
10 Walking Lunges
10 kettlebell Swings 55/35lb Dropping the bell is a NO rep)
10 burpees
Post times to the Zen.
Tuesday
/For LOAD and TIME:
30 Power Snatches.
Scoring will be based first on total load and second on total time. You may add or remove weight at any time during the workout. Total time will be sort of a ‘tie-breaker’.
Conditioning:
3 Rounds of:
Ring Crunches x10
Either Reverse hypers x10 or Supermans 20-30 seconds
Post total load and time to the Zen.
Monday
/WOD
20 minute AMRAP
5 Chest to bar pull ups
7 Grasshoppers (left and right is one rep)
10 One legged Squats alternating
Post rounds completed to the Zen.
Friday!!
/WOD
21-18-15-12-9-6 and 3 rep rounds for time of:
Deadlift
Hang power clean
Front squat
Push press/jerk
95/65lb
post times to the Zen.
Thursday
/5 Rounds of:
First Minute: Max Reps Strict Pull ups
Second Minute: Max Reps Push ups
Third Minute: Max Hold L-Sits on parallettes (total seconds)
Post scores to the Zen.
Tuesday
/Weightlifting:
EMOM 14 Minutes
Even Minutes: Overhead Squats x3 (as heavy as you are able)
Odd Minutes: Max reps double unders
Conditioning:
50 GHD Sit ups Or 50 Butterfly sit ups with ab mat
50 Hip and Back Extensions Or 50 Supermans or swimmers.
Post loads and total double unders to the zen.
Monday
/WOD
AMRAP in 20 minutes
2 Squat Cleans 185/130
3 Muscle Ups
Post rounds completed to the Zen.
Friday!!
/WOD
3 rounds for time of:
21 Hang Power Snatch 95/65lb
21 Box Jumps
21 Burpees
Post times to the Zen.
Thursday
/Weightlifting/Skill Development:
Back Squat 7x3 @ 83-85% of max
50 STRICT Ring dips*
*partition the ring dips as needed during your ‘rest’ between rounds of the back squat.
Conditioning:
L-Sit Hold (accumulate one minute of total time in hold)
Around the world planks. Accumulate two minutes.
Post loads to the Zen.
Wednesday
/WOD
5 Rounds for time of:
15 Kettlebell Swings 55/35lb
Run 200m
15 Toes to bar
Run 200m
Post times to the Zen.
Tuesday
/Weightlifting/WOD
For time and Load:
30 Power Clean and Jerks (moderate to heavy load)
Conditioning:
4 minutes of: Practice Handstands (slow descent, opposite leg kick up, two leg kick up)
GHD Sit ups x50 (partition as needed)
Either Supermans or Reverse hypers x50 (partition as needed)
Post total loads and time to finish the workout.
Monday
/WOD
AMRAP in 20 minutes:
10 thrusters 65/45lb
10 pull ups
Post total rounds to the Zen.
Friday!!!
/WOD
Max rounds in 3 minutes of:
95/65 pound Power Snatches, 3 reps
6 Push-ups
9 Lateral Jumps over 24/20” pvc
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Thursday
/With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/50 lb.
From 5:00-10:00 use 95/65 lb.
From 10:00-15:00 use 115/80 lb.
Continue adding 20/15 lb. every 5 minutes for as long as you are able.
Post number of minutes completed to Zen.
