Monday

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WOD

6  three minute rounds:

You will have 2 minutes and 30 Seconds to complete:

7 Burpees

60-yard shuttle sprint (5-10-15 yards)

and as many sit ups as you can with remaining time during the 2:30 minute round and then

30 seconds of rest…

You will be scored on how many total sit ups you complete during the workout.

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Friday

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WOD

With a continuously running clock you will complete as many reps as possible in 5 four minute rounds of the following:

1st minute Power Snatch 75/55lb

2nd minute Toes To Bar

3rd minute Double Unders

4th minute REST

Post total reps completed to the Zen.

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Thursday

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Weightlifting!

Using 70% of your 1 rep max on the Clean do the following sequence:

4 minutes of Squat cleans

Rest 2 minutes

3 minutes of Hang Squat cleans

Rest 2 minutes

2 minute of Power cleans

Then

Back Squats 5×3 @ 75%

Post total reps for all forms of clean to the Zen.

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Monday

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WOD

5 minute AMRAP

 

1 strict pull up

3 Handstand push ups
6 one legged squats alternating
Rest 3 minutes
6 minute AMRAP
3 chest to bar pull ups
6 ring push ups
9 goblet squats 55/35lb
Rest 3 minutes
7 minute AMRAP
6 pull ups
9 push ups
12 squats
Post rounds from each AMRAP to Whiteboard and total rounds to the Zen.

 

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Friday

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For time:
50 box jumps, 24/20-inch box
50 jumping pull-ups
50 kettlebell swings, 35/25lb
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45/35lb.
50 back extensions
50 wall-ball shots, 20/14-lb. ball
50 burpees
50 double-unders

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Thursday

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EMOM

For 15 minutes you will do Power Clean and Jerks…

For the first 5 minutes 3 Power Cleans and 1 Jerk

For the second 5 minutes 2 Power Cleans and 1 Jerk

For the third 5 minutes 1 Power Clean and 1 Jerk

Add weight accordingly…..

Conditioning:

3 rounds of

5 Inverted hangs on rings

8-12 Mountain Climbers on rings (set up in a push up with hands in rings then pull knees to elbows, right and left is one rep)

8-12 V-ups

Post loads to the Zen

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Tuesday

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Weightlifting: (same as last week)

You will have a total of 40 minutes, 20 minutes per lift to complete a heavy singe for each.

Snatch (squat) 1 heavy single

Front Squat 1 heavy single

Warm up to a heavy weight and get either a 1 rep max and possible PR or just heavy single of the day for each lift.If you are done with the Snatch earlier then the 20 minute mark you may use the extra time to work up to your Front ...

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