Thursday
/WOD
10 x 1:00 rounds for reps:
3 deadlifts 225/155lb
Max double-unders
– Rest 2:00 between rounds.
Wednesday
/WOD
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
Post your
Tuesday
/WOD
AMRAP 12:
9 ring rows
3 overhead squats 95/65lb
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
Ring rows should be challenging to the point of doing 9 reps in 1-2 sets.
Post loads and rounds to the Zen.
Monday
/WOD
For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs 24/20”
Friday!!
/WOD
AMRAP in 15 minutes…
3 Power Cleans 135/95lb
6 Burpees
9 Wall Balls 20/14lb
Post rounds to the Zen.
Thursday
/WOD
AMRAP 15:
5 strict chin-ups
10 DB bench press with shoulder blades supported on med ball 50/35lb
15 DB deadlifts
Post rounds completed to the Zen.
Wednesday
/For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.
Tuesday
/For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat
Post loads to the Zen.
Monday
/WOD
5 rounds for time:
500/400-m row
1:00 handstand push-ups
Post total reps and time to the Zen.
Friday!!
/4 rounds for time:
5 squat cleans (155/105 lb)
20 hand-release push-ups
80 double-unders
Post times to the Zen.
Thursday
/AMRAP 10:
1-2-3-4…
DB Turkish get-up (35/50 lb)
Strict pull-up
– Continue adding 1-rep to each round until time expires.
Wednesday
/Weightlifting:
For load:
1-rep max back squat
1-rep max shoulder press
1-rep max deadlift
Post total load to the Zen.
Monday
/For time:
1000-m row
then…
5 rounds:
15 pull-ups
7 push jerks 135/95lb
Wednesday
/WOD
3 rounds for reps:
1:30 air squats
1:30 sit-ups
1:30 calorie row
Rest 1:00 between rounds
Post total reps to the Zen.
Tuesday
/WOD
5 rounds for time:
25 push presses (75/55lb)
50 double-unders
Post loads and times to the Zen.
Independence Day!
/Partner WOD
25 Minute AMRAP:
10 D-balls over the shoulder
20 Burpees
30 Wall balls
Run 200m with med ball (on ball, pass between you and your partner)
One works the other rests.
Post rounds completed to the Zen.
Friday!!
/For time with a partner:
50-40-30-10:
Calorie row
Thrusters 95/65lb
– Athletes can partition reps as needed. One athlete working and one athlete resting at a time.
Thursday
/WOD
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
Wednesday
/WOD
3 rounds for time:
15 push jerks (155/105 lb)
15 box jump-overs 24/20”
post times to the Zen
