Tuesday
/WOD
AMRAP 20:
200-m run
30/21-cal. row
40 air squats
Post rounds to the Zen
Monday
/For time:
30-20-10:
Power cleans (65/95 lb)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell
Post times to the Zen.
Friday!!
/WOD
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
50 chest-to-bar pull-ups
From 10:00-15:00:
50 burpees-to-target
From 15:00-20:00:
800/1,000-m row
– Score is total combined work time
Friday!!
/WOD
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
Post rounds to the Zen.
Wednesday
/WOD
WOD
10 rounds for time:
10 KB swings 55/35lb
10 dumbbell thrusters 35/25lb
Post times to the Zen.
Tuesday
/For total reps:
EMOM 14:
Min. 1 | :30 box jumps 30/24"
Min. 2 | Muscle-ups
Then:
Back Squat 20 rep test.
Post total reps and load for back squats to the Zen.
Monday
/WOD
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups
Conditioning:
100 Hip extensions or superman’s or good mornings.
Wednesday
/WOD
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
Post total time minus the rest.
Tuesday
/Weightlifting:
7 sets for load:
1 snatch balance + 2 overhead squats
Post loads to the Zen.
Monday
/WOD
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.
Thursday
/
This Friday we will be doing our annual “Murph for Miller” charity workout. Every year we do this workout to honor our fallen heroes that died serving our country. We have a local Wheaton resident, SSG Rob Miller a US Army Green Beret that was killed in Afghanistan January 25 2008. He received the Medal of Honor for his actions in combat that day. We ask that you donate any amount to help our local Midwest Veterans Homeless Shelter, Donation details will be posted ASAP.
WOD
21-15-9
Row for calories
Deadlift 185/135lb
Then:
Mobility… Get ready for Murph tomorrow. Stretch your hamstrings, calves and shoulders.
Post times to the Zen.
Wednesday
/This Friday we will be doing our annual “Murph for Miller” charity workout. Every year we do this workout to honor our fallen heroes that died serving our country. We have a local Wheaton resident, SSG Rob Miller a US Army Green Beret that was killed in Afghanistan January 25 2008. He received the Medal of Honor for his actions in combat that day. We ask that you donate any amount to help our local Midwest Veterans Homeless Shelter, Donation details will be posted ASAP.
WOD
5 rounds for time:
30 double-unders
15 box jump-overs 24/20”
9 hang squat cleans 115/75lb
– Athletes must step down from the top of the box.
Post times to the Zen.
Tuesday
/Weightlifting:
5 sets for load:
5 push jerks
Post all 5 loads to the whiteboard and the heaviest load to the Zen.
WOD
This Friday we will be doing our annual “Murph for Miller” charity workout. Every year we do this workout to honor our fallen heroes that died serving our country. We have a local Wheaton resident, SSG Rob Miller a US Army Green Beret that was killed in Afghanistan January 25 2008. He received the Medal of Honor for his actions in combat that day. We ask that you donate any amount to help our local Midwest Veterans Homeless Shelter, Donation details will be posted ASAP.
AMRAP 10:
12 alternating DB snatches 50/35lb
4 bar muscle-ups
Post rounds to the Zen.
Friday!!
/WOD
5 rounds for time:
20 burpees over kettlebell
20 Russian Kettlebell swings 55/35lb
Wednesday
/For time:
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.
post times to the Zen.
Tuesday
/7 rounds for reps:
15 DB deadlifts (35/50 lb)
1:00 calorie max calories on bike/row
– Rest 1:00
Post total calories to the Zen.
Monday
/For total time:
3 rounds:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 kipping handstand push-ups
25 box jumps (20/24 in)
Post total time to the Zen.
Friday!!
/WOD…
a Shutdown favorite!!
For time:
400-m walking lunge
Try to keep count of total steps. Post times to the Zen.
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