Friday!!
/WOD
AMRAP in 15 Minutes
3 Chest to bar Pull ups
6 Burpees
9 Push press 95/65lb
Thursday
/For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups
Wednesday
/WOD
For time:
50 alternating single-leg squats
50 thrusters 115/75lb
25 hang power snatches 115/75lb
Post loads and times to the Zen.
Tuesday
/RX
AMRAP 30:
With a partner:
Max distance row
– One partner works at a time switching as needed.
Monday!
/WOD
For time:
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips
Friday!!
/“Kelly”
5 rounds for time:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb)
Post times to the Zen.
Thursday
/Heavy Day....
On a 10 minute clock:
Build to a 1-rep power snatch
Then:
5 sets for load:
5 overhead squats
Post loads to the Zen.
Wednesday
/WOD
For time:
100 burpee pull-ups
– Pull-up bar is distance above reach.
Post times and loads to the Zen.
Tuesday
/WOD
2 rounds for time:
27 push presses 115/75lb
54/38 calorie row
Monday!
/AMRAP 16:
60 double-unders
40 weighted sit-ups 20/14lb (hug the ball against your chest)
20 medicine ball hang squat cleans 20/14lb
Post total rounds to the Zen.
Friday!!
/WOD
For time:
50 toes-to-bar
400-m run
30 DB deadlifts 50/35lb
20 DB hang power cleans
10 DB push presses
Thursday
/AMRAP 12:
Row 2,000/1,750m
Max rep front squats 205/135
Post loads and total reps to the Zen.
Wednesday
/WOD
5 rounds for time:
15 push jerks 95/65lb
12 chest-to-bar pull-ups
9 sumo deadlift high pulls 95/65lb
Post times to the Zen.
Tuesday
/Heavy Day!
7 sets for load:
3 bench presses
Post-workout:
EMOM 8:
:20 handstand hold
– Rest :40
Monday!
/WOD
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans 135/95lb
15 lateral burpees over the barbell
12 alternating front-rack walking lunges 135/95lb
Post total work time to the Zen.
Friday!!
/WOD
5 sets:
AMRAP 3:
3 bar muscle-ups
5 double DB deadlifts (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.
Post total rounds to the Zen.
Thursday
/WOD
3 rounds for time:
24 back squats 135/95lb
18 push presses
Post Complex and times to the Zen.
Wednesday
/WOD
7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups
Post times to the Zen.
Tuesday
/Weightlifting:
7 sets for load:
3 clean and jerks (touch and go)
Friday!!
/WOD
AMRAP 12:
30 box jumps 24/20"
30 pull-ups
30 overhead squats 75/55lb
30 wall-ball shots 20/14lb
30/21 calories row or bike
Post total reps completed to the Zen.
