Tuesday
/AMRAP in 12 Minutes:
6 Turkish get ups (3 per arm)
12 Bent over rows OR if you have a pull up bar 6 Strict pull ups.
Rows are 6 per arm.
Post rounds to the Zen.
Monday EDITED WOD
/For time complete the following:
30-25-20-15-10-5 Rep rounds for time of:
Dumbbell power clean
Lateral jump over a ‘stick’ (preferably over a 24/20” height)
Post weight used and height for lateral jumps.
After WOD Spend 10 minutes working on scales front and back and handstands.
Friday!!
/4 rounds for max reps each minute of:
First minute: Up Downs
Second Minute: V-Ups
Third Minute: Grasshoppers
Fourth Minute: Tuck Jumps
Fifth Minute: Rest……
Record all reps and post to the Zen.
Thursday
/WOD A
For time:
21-18-15-12-9-6-3
DB Deadlift
DB Floor Press*
DB Squat Clean
*Laying on your back on the floor press dumbbells like a bench press
WOD B
For Time:
21-18-15-12-9-6-3
Weighted Deadlift
Push-up
Weighted Front Squat
Use whatever you have for weight in either WOD.
Wednesday
/WOD
AMRAP in 20 minutes of:
7 Burpees
14 Walking Lunges
21 Sit ups
Post total rounds to the Zen.
Tuesday
/Weightlifting:
Loads are to be heavier than last week. Warm up to a heavier load and then begin your first set of five.
Snatch 5x1
Snatch Pull 3x2
Front Squat 3x2
Post loads to the Zen.
Monday
/WOD
30 rounds or 30 minutes, whatever happens first:
5 Wall Balls
3 Handstand push ups
1 Clean* (squat or power)
*the weight can be as heavy or as light as you wish. But the total weight lifted will be part of your score. Also for scoring purposes every 70lbs the women lift, for comparisons sake men will lift 100lbs. Score will be total weight, rounds and or time completed. Good Luck!
Friday!!
/WOD
5 Rounds for time of:
5 Wall Climbs
15 Toes to bar
20 Burpees
Post times to the Zen.
Thursday
/Weightlifting:
EMOM 12 Minutes
First 4 Minutes: 3 Squat cleans every minute @ 80%
Second 4 Minutes: 2 Squat cleans every minute @ 85%
Last 4 Minutes: 1 Squat clean every minute @ 90-100%
Then
Back Squat 5x2 @ 85-90% (pick a weight and stick with it)
Conditioning:
3 rounds of:
Bumper raises x10
Supermans or Reverse Hypers x10
Push ups @ 50%
Post loads to the Zen.
Wednesday
/"Jack"
Complete as many rounds as possible in 20 minutes of:
115/80 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood (55/35lb)
10 Box jumps, 24/20 inch box
post rounds to the zen.
Tuesday
/Weightlifting:
Loads are to be heavier than last week. Warm up to a heavier load and then begin your first set of five.
Snatch 5x1
Snatch Pull 3x3
Front Squat 5x2
Post loads to the Zen.
Monday
/WOD
AMRAP in 20 minutes
3 Power Cleans
3 Pull ups
6 Push ups
9 Squats
Post total rounds to the Zen.
Friday!!
/WOD 30-25-20-15-10-5 rep rounds for time of:
Wall balls 20/14lb
Dumbbell power snatches (alternating) 50/35lb
Post times to the Zen!!
Thursday
/Weightlifting:
Power Clean 3,3,3,3,3,3*
*Loads should be heavy enough that your last set of 3 is within 10-15% heavier than your first set of 3.
Conditioning:
5 sets of
Push ups @ 35% of max
10 V-ups
5 Around the world planks or 10 Reverse Hypers
Post loads to the Zen.
Wednesday
/WOD
50,35,20 rep rounds for time of:
Weighted Box Step ups 50/35lb dumbbell
Burpees
Double unders
Post times to the Zen.
Monday
/WOD
10,9,8,7,6,5,4,3,2, and 1 rep rounds for time of:
Deadlift 115/80lb
Hang power clean 115/80lb
Push press/jerk 115/80lb
Post times to the Zen.
Friday!!
/Partner WOD!
Grab a friend and complete the following:
AMRAP in 20 minutes:
60 Burpees
60 Wall balls 20/14
60 Sit ups
60 Kettlebell Swings 55/35lb
One works while one rests. Do as many rounds as possible. One piece of equipment per exercise, unless team is co-ed or scaled differently. Also… you may do the exercises in the order you want.
Wednesday
/WOD
“A Chipper”
2 Rounds for time:
Row 30/21 Calories
30 Power Snatches 95/65lb
30 Burpees 24/20”
30 Box jumps
30 Dball over the shoulder 100/70lb
Thirty Minute Time Cap.
Post times to the Zen.
Tuesday
/Weightlifting:
Snatch 5x2 (go by feel)
Snatch Pull (100% of max)
Front Squat 3x3 (go by feel)
Post loads to the Zen.
