Workout of the Day

EMOM for 21 minutes: Back Squat 75-80% of 1 rep for 5-3 reps Push ups 10/7 reps Generic Man Maker 5-10 reps* *Generic Man Maker: with a set of Dumbbells you will place them o the floor while in the plank position and then pull your right arm dumbbell to your right shoulder and then […]

WOD 3 Rounds for time of: 15 Chest to bar pull ups 20 burpees 15 Kettlbell swings 55/35lb Post times to the Zen.

PARTNER WOD! 30 minute AMRAP 10 reps of Deadlift 155/115 10 Push ups 10 Power Cleans 135/95 Only one person may be working at a time, You may tackle this workout anyway you would like as long as both athletes are performing the entirety of the WOD, meaning one person cannot skip the deadlifts altogether

EMOM/WOD For 20 minutes 1. On the Rings, Inverted Hang to Lower (slow and controlled, max reps, NOT a race) 2. Plank 30 seconds 3. Strict Pull Up (Max reps, chin over bar, strict form as much as possible) 4 Superman 30 seconds Post total reps completed for the Inverted hangs and the pull ups

WOD For time: 20,18,16,14,12,10,8,6,4,2 rep rounds of Front Squat 115/80lb 10,9,8,7,6,5,4,3,2,1 rep rounds of Handstand Push ups If you are unable to do Handstand Push Ups you will do Push Press with the same barbell as your squat and the same rep scheme as squat too.

EMOM 12 minutes Even: 1 Turkish Get up on the RIGHT arm Odd: 1 Turkish Get up on the LEFT arm You must do the same weight per arm for it to count as successful. 5 rounds not for time: 10 Walking lunges with barbell in the front rack position.   Both movements the Turkish

WOD (30 minute time cap) 10 Rounds for time of  Burpees on the minute: 5 Pull ups 10 Squats 15 Sit ups BUT…. Every minute on the minute you will do 5 burpees, no matter what rep you are on in an exercise at the minute mark 5 burpees will be completed.

Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet Women use 14-lb. ball to 9 feet Masters: 7 Chest to bar pull ups 50 wall balls 100 double unders Scaled: 7 Pull ups 50 wall balls

WOD 5 Rounds of: 2 minute rounds of: 5 Hang Snatches (you may power, split or squat it) Max effort burpees 1 minute rest Add weight during your ‘rest’ break. Post total burpees and loads to whiteboard and the Zen.

3 Rounds for time 21 Kettlebell Swings 55/35 21 Deadlifts 185/130 21 Box Jumps 24/20″ Post times to the Zen.