Wednesday
/WOD
AMRAP in 20 minutes:
10 Toes to bar
10 Overhead walking lunges 45/25lb (bumper)
10 Up downs
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
Conditioning:
50 GHD sit ups or ABmat sit ups
50 Reverse hypers or Hip Extensions
partition reps as needed.
Post loads to the Zen.
Monday
/WOD
Complete as many rounds as possible in 12 minutes of:
9 deadlifts 135/95lb
6 box jumps 24/20”
3 power cleans 135/95lb
Post rounds completed to the Zen.
Friday!!
/WOD
21-18-15-12-9-6-3 rep rounds for time of:
Power Snatches 75/55lb
Wall balls 20/14lb
Burpees
Post times to the Zen.
Thursday
/WOD
ARMAP in 12 Minutes:
3 Bar muscle ups
6 Turkish get ups, 50/35lb dumbbell
Conditioning:
5 Sets of Push ups @ 35% of max
5 Sets of 10 Ring Crunches (in a push up plank with feet in rings bring knees to elbows)
Wednesday
/A Chipper For time: (30 minute time cap)
Row 30 Calories
3 Wall Climbs
60 Sit ups
30 Up Downs
3 Wall Climbs
60 Sit ups
30 Kettlebell Swings 55/35lb
3 Wall climbs
60 Sit ups
30 D-ball Over the shoulders alternating
3 Wall Climbs
Tuesday
/All loads are to be the same as you lifted last week.
Snatch 5x3
Snatch Pull 4x3
Front Squat 5x3
Conditoning:
3 sets of 10 of:
Bumper raises
Reverse Hypers or Supermans
Post loads to the Zen.
Monday
/WOD
AMRAP in 20 minutes:
4 Strict Pull ups
6 Elevated Push ups (feet on box 24/20”) Chest still must hit deck for Rx.
8 One legged squats alternating.
Post rounds to the Zen.
Friday!!
/WOD
21-18-15-12-9-6-3 reps for time of:
Power cleans 135/95lb
Box jumps 24/20”
Over the bar burpees
Post times to the Zen.
Thursday
/Weightlifting:
Snatch 5x2 (go by feel)
Snatch Pull (100% of max)
Front Squat 3x3 (go by feel)
For each exercise, work up to a good working weight, then stay at that load for all sets of the given exercise.
Conditioning:
Push ups 5 sets @ 35%
5 sets of an ‘Ab’ exercise of your choice
Post loads to the Zen.
Wednesday
/WOD
3 rounds for time of:
25 Sit ups
50 double-unders
25 weighted step-ups 24/20” with 50/35lb
50 double-unders
post times to the Zen.
Tuesday
/Weightlifting:
Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5
Conditioning:
Push ups 5 sets @ 35%
V-ups 5 sets of 10
Post loads to the Zen.
Monday
/WOD
AMRAP in 20 minutes:
5 Pull ups
7 Power Snatch 75/55lb
10 Wall Balls 20/14”
Post rounds to the Zen.
New Years Eve!
/AMRAP in 20:21
Round 1:
12 Hang power split snatch*
31 Sit ups
Round 2:
12 Hang power split snatch*
31 Candlesticks
Round 3:
12 Hang power split snatch*
31 Up Downs
then start at round 1 again.
*For the Snatch, the exercise can be done with a dumbbell (preferably) or a barbell. Use whatever weight you have available.
Thursday
/AMRAP in 12 Minutes:
Front Squats 5-10 reps (depending on load available)
Push ups 35% of max
After WOD, work on SLIPS for 20 minutes.
Post Squat loads/reps to notes. Post total rounds to the Zen.
Wednesday
/WOD
5 Rounds for time of:
50 Feet of walking lunges
21 Burpees
Post times to the Zen.
Tuesday
/WOD
in 12 minutes complete as many rounds as possible of the following:
1,2,3,4,5 and then start again at 1 then 2,3,4,5 and then again at 1,2…etc reps of:
Deadlift
Hang power clean
Push press/jerk
Use whatever weight you have. Use dumbbells, barbell, a filled duffel bag or even laundry detergent bottles.
Post total rounds and what you used to the Zen. AND! Whatever you use is considered Rx.
Monday
/WOD
AMRAP in 20 minutes of:
100 Pull ups*
200 push ups
300 Squats
500 Sit ups
*If you do not have a pull up bar, Do bent over rows (equal amount per arm).
Partition reps as needed. Scoring is total amount of reps completed in the 20 minutes.
Thursday
/Christmas eves Eve!
On Friday we will do a modified version of the 12 Days of Christmas. So for todays WOD we will be doing some basic yet difficult movements to master.
For 20 minutes practice SLIPS.
Stretch
L-Sit
Inverted (handstand holds, descents and ascents with opposite leg kick up and both leg kick ups)
Planks, practice around the worlds
Scales Front and back.
And…. if you truly feel need to get your heart rate up…. do 50 burpees unbroken for time.
Post your burpee time to the Zen.
Wednesday
/WOD
AMRAP in 20 minutes of:
7 Burpees
14 Dumbbell Power Snatches (7 per arm)
20 Sit ups
Post rounds completed to the Zen.
