Workout of the Day

Friday

I hope everyone enjoyed this weeks Age Group Regional Qualifiers! It was some good tough programming from HQ. Now we will finish the week with a heavy quick one. Next week we will get back into our weightlifting and Ring programs.

WOD

For time complete the following:

2,4,6,8,10,12 rep rounds of Power Cleans 155/110lb (Masters+ 125/85)

20,18,16,14,12,10 rep rounds of Lateral Jumps over a 24/20″ pvc pipe

Post times to the Zen.

Thursday

AGOQ Workout 4

2 rounds for time: (35 minute time cap)
10 deadlifts,
20 deficit handstand push-ups,
30 front squats,

Men: 315lb, 4.5-in. deficit, 95lb

Women 225lb, 3 inch deficit, 65lb

Masters 55+

Men: 255lb, no deficit, 75lb

Women: 175lb, no deficit, 55lb

Post time to the Zen.

Wednesday

AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overheads, 135/95 lb. (55+ use 95/65lb)
Chest-to-bar pull-ups (55+ chin over bar pull ups)

Post times to the Zen.

Tuesday

AGOQ Workout 2 (Open WOD 16.2)

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Ages 55+ Men clean 115-135-155-185-205 lb. Women clean 65-85-105-125-145 lb.

Post score to the Zen.

Monday!!

AGOQ Workout 1

For time: (20 minute time cap)
100 dumbbell snatches (alternating, free arm/hand cannot touch body)
80-cal. row OR run to Gary ave then continue to the 400m mark and then return to the gym.
60 bar-facing burpees
40 muscle-ups

Men use 50-lb. dumbbell (55+ 35lb)
Women use 35-lb. dumbbell (55+ 20lb)

Post time to the Zen.

Friday

WOD

30-25-20-15-10-5 rep rounds for time of:

Wall balls 20/14lb

Dumbbell power snatches 55/40lb

This workout is very deceiving….. Have fun!!

Post times to the Zen!!

 

Thursday

EMOM

For twenty minutes…

Even: 3x Cleans (squat)

Odd: 5x Ring Dips and or Ring Push ups (you may alternate between the two ring exercises) Focus on quality and form.

Then:

Back squats: 3×3 @ 88%

 

RINGS 1:

3-5 rounds of:

8-12 reps Mountain Climbers

30 second holds Planks

Wednesday

Rings 1: Rest

 

WOD

100 Feet of Weighted Walking Lunges 55/35lb each round and:

50-35-20 rep rounds of:

Russian Swings 55/35lb

Burpees

Post times to the Zen!

 

 

Tuesday

EMOM 15 minutes

Power Snatch 3 reps on the minute for the FIRST 5 minutes

Power Snatch 2 reps on the minute for the SECOND 5 minutes

Power Snatch 1 rep on the minute for the THIRD 5 minutes

DO not add weight if you press out. Press outs do not count! Practice solid a deliberate form.

Then:

Overhead Squat 5×3 @ 80% of your 1 rep max squat snatch weight (NO BASE)

Then:

Rings 1:

Do 3 sets of each, 8-12 reps

Assisted Pull Up

Reverse Pull Up

Jump to Inverted Hang

Finish with 3 sets of 10 GHD SIT UPS

 

Post best loads for each rep scheme to the Zen.

Monday

Rings 1:

Top Position (rings out) 3 rounds of 3-5 second holds

Assisted Dips, 3-5 rounds of 5-10 reps

WOD

AMRAP in 20 minutes

Run 400m

10 Handstand push ups

20 One legged squats alternating