Thursday
/Weightlifting:
5 sets for load:
3 power cleans
6 alternating front rack lunges
Post loads to the Zen.
Wednesday
/AMRAP 20:
800-m run
20 pull-ups
– Partners run together and split pull-ups as needed.
Post rounds to the Zen
Tuesday
/“Amanda”
For time:
9-7-5:
Muscle-ups
Squat snatches 135/95lb
Monday
/WOD
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) 50/35lb (pair of dumbbells)
Post total reps to the Zen.
Friday!!
/WOD
For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
Dumbbell power cleans 50/35lb
post times to the Zen.
Thursday
/WOD
5 rounds for time:
15 strict ring dips
300-m run
Post times to the Zen.
Wednesday
/AMRAP 5:
12 toes-to-bars
12 squat snatches 75/55LB
Rest 2:00
AMRAP 5:
9 toes-to-bars
9 squat snatches 95/65LB
Rest 2:00
AMRAP 5:
6 toes-to-bars
6 squat snatches 115/75LB
Tuesday
/Weightlifting:
5 sets for load:
5 back squats
Post Loads and total sum of loads in the Zen.
Monday
/For time:
30 hang power cleans 95/65lb
40 deadlifts
500/400-m row
Post times to the Zen.
Friday!!
/WOD
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (53/70 lb)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
Thursday
/Pick one:
"Grace"
For time:
30 clean and jerks 135/95lb
or
"Isabel"
For time:
30 snatches 135/95lb
Wednesday
/WOD
5 Rounds for time of:
Run 400m
1:00 minute Max Burpee
Post total time and total burpees completed to the Zen.
Monday
/WOD
10 rounds for time:
9 toes-to-bars
3 wall walks
Post times to the Zen.
Friday!!
/WOD
6 rounds for time:
6 power snatches 95/65lb
9 overhead squats
12 box jump-overs 24/20"
Post times to the Zen.
Thursday
/WOD
EMOM 16 minutes:
Minute one- :30 Row or Bike for calories
Minute two- :30 Med ball sit up for reps
Med ball sit ups, Ball will be hugged to chest the entire time.
Post total calories and reps to the Zen.
Wednesday
/WOD
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans 135/95lb
– No rest between rounds.
Tuesday
/3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (65/95 lb)
2:00 calorie row
– Rest 1:00 after each movement.
Monday
/6 Minute AMRAP
2-4-6-8...etc
Kettlebell Swings 55/35lb
Burpees
Sit ups
Then:
Snatch Deadlift: 3x5
Snatch (squat) 3x1
Look for a 1 rep max in the Squat Snatch.
Friday!!
/WOD
5 rounds for time:
20 wall-ball shots20/14lb 12/11ft targets
10 med-ball weighted pull-ups 20/14lb
Post times to the Zen.
