Friday

On the 6th day of Christmas my true love gave to me:

6 walking lunges

5 BURPEES

4 front squats

3 box jumps

2 wall climbs

1 power clean

WOD

You may do this ‘chipper’ in any order as long as you finish each exercise before starting another one.

30 hang power clean and jerks with a pair of Dumbbells 50/35lb

30 box jumps 30/24”

30 wall balls 20/14lb ball

30 toes to bar

30 burpees

Row 500m

Post times to the Zen.

Thursday

20 minutes to do the rep schemes as many times as possible*

10-8-6-4-2 cleans (squat)

2-4-6-8-10 muscle ups

The goal is to go as heavy as possible for this workout. The score will be how much total weight is lifted, and how many times through you can make it. Which means once you have done the last 2 cleans and 10 muscle ups, start over at 20 cleans and 1 muscle up and go through the scheme again. You may use as much or as little weight per round as you see fit. Have fun.

Post total weight and which round you made it through to the Zen.

Tuesday

EMOM

First 2 minutes 10 push presses and max rep sit ups

Second 2 minutes (add weight) 9 push presses and max rep sit ups

Third 2 minutes (add weight) 8 push presses and max rep sit ups

Fourth 2 minutes (add weight) 7 push presses and max rep sit ups…etc.

Continue with the rep scheme descending down to 1 heavy rep and max rep sit ups.

Post weight and total sit ups to whiteboard and the Zen.

Monday

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for the entire 30 minutes but the first time you fall behind and cannot complete the 5,10,15 reduce the reps to 4,8,12, if you fall behind on that rep scheme too then reduce to 3,6,9. If you fall behind on the 3,6,9 then just repeat that scheme as many times as you are able until the 30 minute time limit. The workout will be scored 3 points for the 5,10,15; then 2 points for the 4,8,12; and finally 1 point for the 3,6,9 rep scheme.

Multiply rounds by their value and post to whiteboard and the Zen.

Wednesday

WOD

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:

30 wall balls

20 sit ups

100 single unders

20 sit ups

30 push ups

if you manage to hang the entire 6 minutes without dropping you will still perform the above exercises one time through. If you are unable to hang on the pull ups bar for a minimum of one minute then you should consider scaling down.

Post total time to the Zen.

Tuesday

EMOM for 14 minutes

Deadlift 7 reps touch and go (forward grip ONLY, no switch grip)

30/24” Box jump 7 reps

This workout will be scored by the total sum of weight lifted. The weight must be lifted with a normal ‘clean’ grip NOT a switch grip. Also, the reps must be done unbroken with no re-grips. If you fail to complete 7 reps unbroken in a minute the weight lifted that round will not count to your score. You may add and subtract weight anytime.

Friday

WOD

Saved by the Barbell

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups*
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

*just like our sit ups but with a med ball in your hands, touch the floor over your head with ball and then sit up and touch floor between your feet.