Monday
/WOD
20 Minute AMRAP
8 Chest to bar pull ups
16 Dumbbell alternating dumbbell push press 55/35lb
8 One legged squats alternating
Post total rounds to the Zen.
Friday!!
/WOD
AMRAP in 20 minutes of:
10,8,6,4,2,2,2,2 ….etc. Power cleans for total load
Box Jumps 10 reps every round. 24/20”
For the power clean, your score is your total load lifted. After the round of 4 power cleans, you will continue to do the workout with 2 reps every round until the time expires.
Post total load to the Zen.
Thursday
/EMOM for 15 minutes
First Minute: Back Squat x3 reps @ 83%
Second Minute: Strict Pull ups max reps
Third Minute: Push ups @ 35% of max
Conditioning:
50 V-ups
50-Supermans or Around the world planks
partition as needed the 50 reps of each as needed.
Post loads and max reps to the Zen.
Wednesday
/WOD
7 Rounds for time of
15 Kettlebell swings 55/35lb
10 Weighted walking lunges 55/35lb
5 Wall climbs
post times to the Zen.
Tuesday
/Weightlifting:
Complex of Deadlift, Hang power Clean, Push jerk 5,3,3,1,1,1.
You will complete 5 deadlifts, 5 HPC, then 5 jerks. Rest, add weight and then complete the next round. No re-grips.
Conditioning:
3 rounds of:
10 Overhead Squats (use any weight that you can do unbroken)
10 GHD sit ups
Push ups @ 40% of max
Monday
/AMRAP in 20 minutes of:
5 Toes to bar
7 Burpees
10 Wall balls
Post total rounds to the Zen.
Friday!!
/WOD
AMRAP in 12 Minutes….
3,6,9,12,15,18….etc of
power snatches 75/55lb*
power cleans 75/55lb*
30 double unders
*The barbell exercises will increase 3 reps every round while the double under reps will remain at 30 reps every round. Complete as many rounds as possible!!
Thursday
/15 Minute AMRAP
11 Candlesticks
11 Push ups
11 Sit Ups
11 Up Downs
Post rounds completed to the Zen.
Wednesday
/WOD
10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of:
Right arm Kettlebell Snatch
Left arm Kettlebell Snatch
Russian Swings
Right arm Kettlebell Clean and Jerk
Left arm Kettlebell Clean and Jerk
Russian Swings
Men 55lb
Women 35lb
Tuesday
/WOD/Weightlifting:
5 Rounds for time
Front Squat 3 reps (as heavy as you’re able)
Handstand walks 30’
Time cap 20 minutes.
Conditioning: 50 GHD Sit ups Or 50 AB MAT sit ups
50 hip extensions OR Supermans or reverse hypers (or combo of all three)
Post times to the Zen.
Monday
/WOD
AMRAP in 15 minutes of:
2 bar muscle ups
5 power cleans 155/110lb
10 Weighted step ups 50/35lb on 24/20”
Then do:
Back Squats 3x5 @ 75%
Post rounds and loads to the Zen.
Friday!!
/WOD
AMRAP in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
95/65lb
Post rounds completed to the Zen.
Thursday
/WOD
5 rounds EACH for time of:
30/21 calorie row
35% of max push ups
6 Get ups. (for total load)
Rest as needed between rounds.
The workout will be scored for time and total load you were able to ‘get up’.
Wednesday
/WOD
With a continuously running clock complete the following:
4 rounds of:
1 Minute of max reps Push Press (only, no jerks) 95/65lb
1 Minute of max reps box jumps 24/20”
1 Minute of max reps Kettlebell swings 55/35lb
1 Minute of max reps Sit ups
1 Minute of REST.
Post Score to the Zen.
Tuesday
/Weightlifting:
Snatch (squat) 4x3 @ 80%
3 Rounds NOT For time
10 Weighted walking lunges with a barbell (Find a 10 rep max load)
20 GHD Sit ups OR 20 AB-mat sit ups
Post loads to the Zen.
Monday!!
/Rabbit Rabbit Rabbit!!
WOD
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean 135/95lb
Chest-to-bar pull-up
After finishing the round of 5, start over at 1 and work through the ladder again!!
Then:
Back Squat 3x3 @ 85%
Post rounds & loads completed to the Zen.
Friday!!
/WOD
7 Rounds for time of:
7 Heavy Wall Balls 30/20lb
7 Over the bar burpees
7 power Snatches 95/65lbs
Post times to the Zen.
Thursday
/EMOM 16 minutes use the following rotation for the duration of the workout.
Even: 5 Deadlifts (Heavy)
Odd: Box jumps max reps
Even: 5 Deadlifts (Heavy)
Odd: Candlesticks for max reps
In total you will perform a total of 40 deadlifts and then max reps of the other two exercises.
Post total reps as a score to the Zen.
Wednesday
/DO NOT DROP THE DUMBBELL.
WOD
21-18-15-12 rep rounds for time of:
Dumbbell Push Press 50/35lb (alternating).
Box Jumps 24/20”
Pull ups
Post times to the Zen.
Friday!!
/1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
♀ 35 lb. ♂ 50 lb.
post rounds to the Zen.
