Wednesday
/Partner WOD
5 Rounds for time of:
15 Deadlifts 185/125lb
15 over the bar burpees (2 foot take off)
Run 200m
One works one rests.
Post times to the Zen.
Tuesday
/Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.
Post number of strict pull-ups completed each round to the Zen.
Monday
/WOD
5 rounds for time of:
15 strict handstand push-ups
15 strict ring dips
1,000-m row
35 minute time cap
Then Lift.
Post time to the Zen.
Friday!!
/22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (65/95 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135 lb)
Time cap: 12 minutes
Thursday
/Weightlifting:
Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps
Post loads to the Zen.
Wednesday
/WOD
On a continuously running clock perform 6 rounds of:
45 seconds of row for calories
15 seconds of rest
45 seconds of push press 95/65lb
15 seconds of rest.
Post total calories and reps to the Zen.
Tuesday
/Weightlifting:
(power or squat)Clean and jerk 1-1-1-1-1-1-1 reps
Monday
/Partner WOD
With a partner tackle this workout however you decide. Both athletes can work at the same time:
Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40/30-cal. row
Post rounds completed to the Zen.
Friday!!
/Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts 155/225
Bar-facing burpees
Time cap: 10 minutes
Thursday
/Weightlifting:
Overhead Squat 5x3 (Go by feel)
Conditioning: Snatch 5x2 (go by feel)
Post loads to the Zen.
Wednesday
/Complete as many rounds as possible in 10 minutes of:
10/7-calories bike or 12/9 calories row
10 strict handstand push-ups
Post rounds completed to the Zen
Tuesday
/“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
There is also the “dirty thirty” option……..
Post time to the Zen
Monday
/For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Post time to the zen.
Friday!!
/Workout 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
Thursday
/Weightlifting:
Back 3,3,3,3,3
If you are signed up for the Open do a moderate weight for the Back squats. If you are NOT signed up, try for a 3 rep max!!
Post loads to the Zen.
Wednesday
/WOD
5 Rounds form time of:
12 Knees to Elbows
12 Dumbbell Thrusters 50/35lb (with a pair of dumbbells)
Post times to the Zen.
Tuesday
/Weightlifting:
Weighted pull-up 3-3-3-3-3 reps
Post loads to the zen.
Scaling:
Most athletes can perform the pull-ups as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.
Beginner Option:
Banded pull-up 3-3-3-3-3 reps
Monday
/Partner WOD
For 20 minutes complete as many reps as possible:
Row for calories 20/14
Double unders max reps
Row for calories 20/14
Squat clean 115/80lb max reps
Athlete A will row while Athlete B performs as many double unders as possible. Then once the calories are finished both athletes switch and Athlete B rows, and A does Double unders. Then the next round they will do Squat cleans instead of the Double unders, and then the third round back to the double unders….etc. The only rest is during transition. Reps can only be performed while the rower is active.
Friday!!
/WOD
AMRAP in 20 minutes
5 Chest to bar pull ups
10 Overhead Squats 75/55lb
20 Sit ups
Post rounds completed to the Zen.
Thursday
/WOD
5 Two minute rounds of:
7 Deadlifts (for max load)
max strict ring dips
You have 2 minutes to complete the 7 reps of the deadlifts then with remaining time do as many strict ring dips as you are able.
Conditioning: Spend 7-10 minutes performing front and back scales.
Post total load lifted and total dips completed to the Zen.
