Tuesday
MAX EEFORT: Squat Clean 3×3 @83% of 1 rep Back Squat 10, 5, 3, 1, 3, 5, 10 reps at a max weight for each. Post loads to the Zen.
MAX EEFORT: Squat Clean 3×3 @83% of 1 rep Back Squat 10, 5, 3, 1, 3, 5, 10 reps at a max weight for each. Post loads to the Zen.
WOD 4 rounds for time of: 25 Kettlebell Swings 55/35lb 25 Sit ups 25 Toes to bar 25 Burpees Post times to the Zen.
You will have 12 minutes to establish a 1 rep max in the Shoulder Press. Then: You will begin an EMOM using 110%of your shoulder press weight. 15 minutes: Push Press 3 reps Push Ups 10/7 reps Pull Ups 7/5 reps (strict) Conditioning: 3 rounds of: 5 Inverted hangs to lower on rings 10-12 V-ups
15 minute AMRAP 3 Cleans 155/110 7 burpees 21 Double unders* *If you are unable to do Double unders, singles is NOT the alternative for this workout. You will do 14 tuck jumps.
EMOM Thrusters for 5 minutes you will do 5 thrusters every minute on the minute. First 5 minutes you will use 75/50lb, Second 5 minutes you will use 95/65lb Third 5 minutes you will use 115/80lb Every 5 minutes you will add 20/15lb to the load until you are unable to complete all 5 reps
WOD AMRAP in 20 minutes of 3 Wall Climbs 6 Grasshoppers 9 Toes to Bar 12 Sit Ups Post total rounds completed to the Zen!
WOD For time complete the following chipper!! 30 Overhead walking lunges 45/25lb 30 Toes to bar 30 Box jumps 24/20 30 Wall balls 20/14 5 Rope climbs 30 One legged squats 30 Burpees Post time to the Zen.
EMOM 10 minutes Snatch 1 rep at 80% rest 3-5 minutes and begin EMOM 10 minutes Even: Front Squat 3 reps (80% of split jerk) Odd: Split Jerk 1 rep @ 80% Conditioning: 3 rounds: Mountain Climbers on rings 10-15 reps Supermans 10-15 reps Inverted Press 5-10 reps
15 minute amrap of: 3 rounds of 3 power cleans 135/95lb 6 over the barbell burpees then 3 rounds of 3 power cleans 155/110 9 over the barbell burpees then 3 rounds of 3 power cleans 175/125 12 over the barbell burpees etc…. adding 20/15lbs of weight and 3 more burpees every 3 rounds. Post