Wednesday
/For time:
15-12-9:
Strict handstand push-ups
– Complete 21 sit-ups after each set.
15-12-9:
Strict ring dips
– Complete 21 sit-ups after each set.
15-12-9:
Push-ups
– Complete 21 sit-ups after each set
Tuesday
/Weightlifting:
Front squat 1-1-1-1-1-1-1 reps
Build to a heavy single and stay there across all seven rounds.
Monday
/WOD
4 Rounds for time of:
800m Run
20 Kettlebell swings 55/35lb
20 pull ups
Post total times to the Zen
Friday!!
/WOD
AMRAP 15 minutes
10 Weighted walking lunges 55/35lb kettlebell
10 Sit ups
10 Burpees
30 Double unders
Post rounds to the Zen.
Wednesday
/10 rounds for time:
400-m run
OR
500/400m row
OR
1,000/800m on the bike
– Rest 2:00 between rounds.
You can change exercises as often as you like. Total time of ten rounds minus the 16 minutes of rest will be your score.
Tuesday
/Wegithlifting:
1 set:
15 cleans (30%) (unbroken)
12 cleans (40%) (unbroken)
9 cleans (45%) (unbroken)
6 cleans (50%) (unbroken)
Then:
Split Jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to the Zen.
Monday
/5 rounds for time of:
20 pull-ups
400-m run
Post time to the Zen.
Friday!!
/For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Weight will be for LOAD. Go as heavy as you are able. Load should be heavy enough that reps will be one at a time.
Post total time and total load to the Zen.
Thursday
/Weightlifting:
For load:
Back squats
5-5-3-3-3-1-1-1-1-1
Conditioning:
30 Kang Squats
30 Dragon Flags
Partition reps as needed.
Post loads to the Zen.
Wednesday
/WOD
AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups
After workout:
4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups
Post rounds to the Zen.
Tuesday
/For time:
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups
Post times to the Zen
Monday
/WOD
9-6-3 Rep rounds for time of:
Snatch (squat or power) 135/95lb
Burpee Box Jumps 30/24” (CFCS Standards)
Post times to the Zen.
Friday!
/WOD
5 Rounds for time of
20 alternating Dumbbell Power Snatches50/35lb
3 Rope Climbs
post times to the Zen.
Thursday
/WOD
AMRAP 7:
10 squat cleans 95/65lb
20 sit-ups
Post rounds to the Zen.
Wednesday
/WOD
AMRAP in 20 minutes:
5 Strict Pull ups
7 Ring Push ups
12 Box Step ups 30/24” (athlete height will be taken into consideration)
Tuesday
/WOD
5 rounds for time:
15 barbell lunges 135/95lb
75 double-unders
Post times to the Zen.
WOD
For time:
15 thrusters 135/95lb
30 GHD sit-ups
12 thrusters
24 GHD sit-ups
9 thrusters
18 GHD sit-ups
If you haven’t been regularly practicing the GHD sit up you will need to modify or scale the exercise. A weighted sit up will be one option.
Post WOD on a 10 minute clock you will do a 1 rep max Clean, squat or power.
Friday!!
/AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bar
10 box jumps (20/24 in)
Post rounds completed to the Zen.
Thursday
/Weightlifting:
Hang squat clean 3-3-3-3-3-3-3 reps*
Back Squat 3x3 (go by feel)
*For the hang squat clean, start heavy and work up to a 3 rep max.
Post loads to the Zen.
