Tuesday

Murph is this Friday (and Saturday if you miss Friday). This is a tough but fun workout that we will do in honor of the fallen. Also it is a chance to raise a little money for the Midwest Veterans Homeless shelter in Wheaton. Donations are accepted but not expected.

Weightlifting

15 minute EMOM of the Clean

First 5 minutes 3 reps a minute at 70%

Second 5 minutes 2 reps a minute at 80%

Final 5 minutes 1 rep a minute at 90%

Then you will have an additonal 10 minutes to attempt a 1 rep max at the clean.

Conditioning (optional)

3-5 rounds not for time of

3-5 reps of inverted hangs on the rings

5-10 reps of strict pull ups.

Post loads to the Zen

Monday

This week on Friday and Saturday is “Murph for Miller.”  There is no cost to do the WOD, we only ask for a donation of any amount but do not expect anything. This year we would like to raise more than $500. All proceeds are donated to the Midwest Shelter for Homeless Veterans. Please ask Jason for more information.

We can modify to anyone that wants to participate in Murph. You may also invite people to either try a version of the workout or just to come to cheer you on.

WOD

AMRAP in 20 minutes

4 Wall Climbs

8 Up Downs

12 Toes to Bar

Post rounds completed to the Zen.

Wednesday

WOD

With a partner and a pair of dumbbells 50/35lb do the following:

AMRAP in 20 minutes

Dumbbell Deadlift 10 reps

Dumbbell Power Clean 10 Reps

Dumbbell Weighted Walking Lunge 10 Reps

10 burpees (all reps together)

The dumbbells must remain in yours or your partners hands unless you are doing burpees.

The weighted part of the workout the reps can be shared by the partners as desired, for example partner A can do 10 deads and partner B can do 10 power cleans...etc, or they can split one exercise up into 5 reps each or 7 and 3 reps. But the Burpees have to be done together all 10 reps.

 

Thursday

EMOM for 12 minutes

First 4 minutes you will do 3 Front Squats on the minute

Second 4 Minutes you will do 3 thrusters on the minute

Third 4 minutes you will do 3 Jerks/Split Jerks on the minute

The goal is to go as heavy as you can while doing each round unbroken. This will get tougher in the later rounds. Use good technique and storm through this EMOM with all you have.

Conditioning:

10 minutes of 30 seconds to do 10 push ups and 30 seconds to do 15 sit ups.

Post loads to the Zen.